4 to 5 x 1200m in 5k, 400m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be a little warmer with temps in the upper 50s and higher humidity at 82%, with little wind, so Spring-like but building towards Summer. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.

May 12, 2022 - 4 to 5 x 1200m at 5K ("Interval") Pace, w/400m easy jogs in between

Water breaks are important ALL year round, even when it is frigid like tomorrow, so remember to hydrate before, during and after your runs – after each interval, if possible, but at least every other interval!

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

Stallions: 5:30 to 6:30 Pace, 5 x 1200m Intervals

Wolf Pack: 6:30 to 7:15 Pace, 4 to 5 x 1200m Intervals

Gazelles: 7:15 to 7:45 Pace, 4 to 5 x 1200m Intervals

Coyotes/MTP Trainees: 7:45 to 10:00 Pace, 4 x 1200m Intervals

This week's workout is another speed workout at 5k pace, but given the length of the interval, an endurance workout too. Remember to keep the focus away on your form, so keep your eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. These intervals will be harder due to the warmer temps, so take it easy on the first one and on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the final 1200m interval, with the final couple of laps perhaps in 3k pace.

In club news from Coach Rich ...

Greetings Thursday Morning Track Fans. I hope you are all enjoying the spectacular weather this week. I sure am. No races I could find to report on this past week, but I did see a fun Donut Relay that Miguel and Liz participated in. As fun as the pictures looked, I will take a Beer Mile any day!

The Bunion Derby Summer racing series kicks off on June 5 with the Women's Distance Festival 5K and the Run After the Women 5K. You can register at http://dcroadrunners.org.
You will now also find the entire Bunion Derby race schedule at this same link.

Reminder that I will be away for the next month hiking in England. Look for daily reports with photos on Strava, Instagram and FB. Sorry, but no race coverage till I am back.

I look forward to seeing you all on the track tomorrow morning.
Happy Running!


Coach Big Guy and Coach Rich will be at Greenbriar Park/Yorktown High School Track in the AM!

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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.