trackwork

For a couple of reasons, from now until Buffalo Springs in late June most of my workouts are not going to have any real fast stuff, and by that I mean I won't be running much faster than 85 pace. Of course if you are of a mind of speed, it is always easy to cut 200M from an interval and crank the intensity, and hit the same start point as the remainder of the group.

I constructed the workout below for today, but then changed my mind, so it will be for next week. Today I plan on 10 x 600 with a 100m recovery sending every 3 min. I plan on running around 5k pace, so 88 sec/lap or so, should provide about 55 seconds of recovery.

If you run 8:00 min pace send every 4:30, do only 7 or 8 intervals,

Scale accordingly.












Next week I propose a ladder of 800, 1000, 1200, 1200, 1000, 800 where you start the first interval at about 5k pace or a little slower, and descend the entire workout about a second per lap. If your 5k pace is around 8 min miles, the first interval would be at 2:00 pace, or 4:00, the second would be at 1:59 pace, or 4:57-4:58, and so forth

Hold yourself to a 200M recovery that is about equal to twice your pace . So if your intervals start at an 8 min pace (2 min per lap) your recovery would be about 200M in 2 min, therefore you would send at 0, 6:00, 13:00....

I plan on starting at 90 sec pace with a 1:30 recovery term (or maybe 1:15's? we can see what the consensus is)

I will send at 0, 4:30, 9:45, and on and on....

This kind of workout is easy to turn into a threshold/temp style effort by going slower on the interval and just give yourself smaller recovery.