Members & Guests:
Happy New Year, with high hopes for a relatively uninterrupted 12 months of access to the W-L Track, and restoration of a normal race calendar. Our workouts will commence with a "fitness-check" tempo run workout on January 5, then a steady build-up of variable-paced intervals desgined to get us in shape for spring races. To give us a common goal, look to the Fort Hunt 10K, Sunday March 13 at 8:00 AM (unfortunately, the morning we lose an hour of sleep due to Daylight Savings Time). The course is flat, easily divided into five 2000M loops. A special welcome to all participants in the spring Marathon Training Program. Remember that all posted workouts are *suggestions* as to number of repeats and pace; consult wirth Coach Ed to customize the workout to your specific level of fitness and other needs.
TIMING: it is CRITICAL to success that you accurately time your splits for both the fast intervals and recovery jogs. Depending on "pace" readouts on your watch will give you inaccurate results, as such readouts are notoriously imprecise. Learn how to operate the split function on your watch. Any questions on converting your 5K/10K/10M pace to shorter intervals? See Coach Ed.
NOTE: The W-L Track will not be available March 23, April 6, 20, and 27, and May 4 and 11. I have posted tentative workoiuts for those dates. We will discuss as a group how best to meet our workout goals as this period of interruption approaches. This is typical for this time of the year; the important thing is not to lose our momentum individuallly or as a group.
JANUARY: Keep in mind the need for a good warm up on colder nights -- at least 10 minutes, and do not forget fluid replenishment.
January 5: 2 x 20:00 Tempo Run, with 3:00 recovery. Pace is your 10M-13.1M race pace. OK to do just one repeat depending on level of fitness, recent illness, etc.
January 12: 8-10 x 500M, 5K race pace, with 300M jog recovery.
January 19: 6 x 800M, 5K pace, 400M jog recovery.
January 26: 4-5 x 1200M, 10K pace, 400M jog recovery.
February 2: ~12 x 400M, 10K pace, 100M jog recovery.
February 9: 3-4 x 1 Mile, 10K pace, 400M jog recovery.
February 16: 5 x 1000M, 5K pace, 400M jog recovery.
February 23: 5K Time Trial. Details to be announced.
March 2: 2 x 20:00 Tempo Run. 3:00 recovery. 10M-13.1M race pace.
March 9: 3-4 x 800M, 5K pace. 400M recovery.
March 13 (Sunday): Fort Hunt 10K
March 16: 400M-800M-1200M-1200M-800M-400M "Ladder". Pace at your discretion, but should accelerate through the workout. 400M recovery jog after each segment.
March 23: Track Closed. 1000M repeats on sidewalk/streets around W-L campus. 10K race pace.
March 30: 12-16 x 400M, 10K pace, 100M jog recovery.
April 6: Track Closed. Mile repeats, 10K pace, on Custis Trail. Details to be announced.
April 13: 8-10 x 500M, 5K pace, 300M jog recovery.
April 20 through May 11: Track Closed for HS games. Specific workouts TBD, mostly likely using a combination of sidewalks around campus and Custis Trail.
May 18: 6 x 800M, 5K pace, 400M recovery.
June 1: 500M-1000M-1600M-1200M-800M-400M "Ladder". 10K pace going up, 5K pace going down. 400M recovery after each, except for the 500M (300M).
June 8: 12-16 x 400M @ 10K pace, 100M jog interval
June 15: 8-10 x 500M @ 5K pace, 300M jog recovery.
June 22: 1200M-400M-800M-1600M Ladder. 400M recovery after each. 10K pace on 1200M/1600M; 5K on 400M/800M.
June 29: 8 x 600M @ 5K pace. Alternate recovery jogs of 200M and 400M.
