3 to 4 x 2000m in 10k with 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 decent, with temps in the high 60s, some humidity at 83%, and a small 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 22, 2022 – 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 marathon. 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. A couple of nice performances at the DC Half Marathon this past weekend.

1:33:16 - Nate Rathjen
1:46:05 - Emily Riley, PR by 1:50ish!

The National Capital 20M and Janet Braunstein 5M are this Sunday September 25. To register go to http://20miler.dcroadrunners.org. We also need volunteers. Sign up at that same link to volunteer

See you all tomorrow morning. Happy running!

Coach Big Guy and Coach Rich will be at Yorktown tomorrow!


Upcoming Events

Gar Williams Half Marathon
Sun, Dec 4th, 2022, @9:00am
DCRRC Bread Run 10K & 2 Mile Fun Run
Sun, Dec 11th, 2022, @10:00am
Book Club
Sun, Dec 11th, 2022, @4:00pm
DCRRC Predictions & Resolutions 5K
Sun, Jan 1st, 2023, @12:00pm
DCRRC Al Lewis 10-Miler
Sat, Jan 7th, 2023, @7:30am
Sat, Jan 14th, 2023, @9:00am
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