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3-6 x 1600, 400 rest at 10K pace

Hi Everyone. Big Guy is away again this week so just me tomorrow morning. The workout is 3-6 x 1600, 400 rest at 10K pace. Perfect timing for those targeting an October or beyond marathon or the Army Ten Miler.

We will start promptly at 6:00AM at the Yorktown HS Track on Greenbrier St.

A couple of nice performances at this past weekend's DC Half Marathon. 1:16:39 for Rodrigo Vellon and 1:35:06 for Kate Scott. Congrats to both of you!!!

As a reminder, please feel free to let me know you are racing and which race or send me your results after you race. Just send to me via email at rich@dcroadrunners.org

The National Capital 20M and Janet Braunstein 5M are the next club races this Sunday Sep 24. To sign up to run or volunteer go to: https://20miler.dcroadrunners.org/ We could really use a bunch more volunteers! Please consider signing up to volunteer right now.

Happy running!
Rich

3 to 4 x 2000m in 10k Pace, 400m jogs

Fellow Endorphin Junkies

TMBC practice tomorrow is at Yorktown track, in Greenbriar Park around the corner from the school entrance. Tomorrow's weather will be NICE, with temps in the low 60s, lower humidity at 73%, a slight breeze, and a no chance of rain. Even with these nice conditions you should still bring water for hydration after every interval before you start the 400m jog rest interval.

September 14, 2023 – TMBC: – 3 to 4 x 2000m in Cruise Interval Pace (10k pace) with 400m easy jogs in between

Water breaks are important ALL year round, even when it cooler like tomorrow, so remember to hydrate before, during and after your runs - tomorrow after each interval!

NOTE: I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!

Stallions: 6:00 to 6:30 Pace, 4 Intervals

Wolf Pack: 6:30 to 7:00 Pace, 3 to 4 Intervals

Gazelles: 7:00 to 7:30 Pace, 3 Intervals

Coyotes/MTP Trainees: 7:30 to 10:30 Pace, 3 Intervals

This week's workout is again a base workout, aimed at building strength and endurance for your Fall marathons. As always, don't go out too quick on the first one, and try to make each interval a bit faster than the last. Since these intervals are pretty long, its important to maintain a good but not insistent stride and pace until the last 400, where you can slowly accelerate to finish strong. While you can mentally divide each 2000 into 5 parts – its probably easier to start these like a Tempo run and accelerate to 10k pace, holding it for the first 1600, and for last 400, accelerate slowly to finish strong! Again, as with the 1600s a few weeks ago, remember to leave something in the tank for your last interval, as these segments can be very challenging, even at 10k pace.

Here is the Coach Rich Club News this week:

Greetings Thursday Morning Track Fans. Paul Ryan managed to squeeze in one more 5K before heading abroad. He ran his season best of 24:02 at the Anacostia Parkrun. Way to go Admiral!

Mike Cannon ran the Frederick Market Street Mile, finishing 2nd in the M65 to 69 category with a nice 7:27 – way to go Colonel!

I could not find any other results for anyone from last weekend. As a reminder, please feel free to let me know you are racing and which race or send me your results after you race. Just send via email at rich@dcroadrunners.org.

The National Capital 20M and Janet Braunstein 5M are the next races on the club calendar on Sep 24. To sign up to run or volunteer go to: https://20miler.dcroadrunners.org/ We could really use a bunch more volunteers!

Happy running!

Coach Big Guy will be at Yorktown tomorrow!