4 to 6 x 1000m in 5k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow will be delightfully fall-like, with temps in the mid to upper 30s and humidity at 73% with little wind - so, Coach Big Guy's Favorite!!! We will meet at Yorktown HS track. Around the corner from the school on Greenbriar Street (the track is technically in Greenbriar Park) before the 6 AM start time for warm up laps, instructions.

November 4, 2021 – 4 to 6 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it will be chlly like tomorrow, so remember to hydrate before, during and after your runs –at least every other interval tomorrow!

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

Stallions: 5:15 to 6:15 Pace, 5 to 6 x 1000m Intervals

Wolf Pack: 6:15 to 7:00 Pace, 5 x 1000m Intervals

Gazelles: 6:45 to 7:30 Pace, 4 to 5 x 1000m Intervals

Coyotes/MTP Trainees: 7:30 to 9:30 Pace, 4 to 5 x 1000m Intervals

This week's workout is a strong speed workout, but given the distance, also an endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace.

In Coach Rich Club News –

Coach Rich is in Iceland chasing the Aurora Borealis – aka the Northern Lights – and he's posted some very cool pics on FB. I know Rich would wish those running New York this weekend – including Rodrigo and Christie, the best of luck – we know they are ready! I was in ATK for ten days until last Saturday when I returned to coach MTP, so I don't know any of the recent race results, but am sure Rich will bring us up to date on his return – and he would wish all of us: "Happy running!"

Coach Big Guy will be at Yorktown tomorrow morning, while Coach Rich will still be chasing the Northern Lights and Sights!

 

Upcoming Events

DCRRC Gar Williams Half Marathon
Sun, Dec 5th, 2021, @9:00am
DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 12th, 2021, @10:00am
2022 DCRRC Predictions & Resolutions 5K
Sat, Jan 1st, 2022, @12:00pm
DCRRC Al Lewis 10-Miler
Sat, Jan 8th, 2022, @7:30am
Board of Directors Meeting
Thu, Jan 13th, 2022, @7:00pm
DCRRC JFK 20K and MLK 5K
Sat, Jan 15th, 2022, @9:00am
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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.