October 8, 2009 Workout:
This is an in-between run for a
lot of folks, with some recovering Wineglassers and some tapering
Steamtowners, Baltimoreans and Chicagoans. For them, an easy 3-4 miles
would be plenty.
For Philadelphia trainees, you're still 7 weeks
out, so speed work is still in order. If you run the 6-mile loop, start
with an easy mile, then do 5 miles of 3/4 mile fast, 1/4 mile slow. If
you don't have a GPS, alternate 5 minutes fast, 2 to 3 minutes slow.
See you at the Temple Ambler gym! It looks like it will be a nice
evening for our return. |
October 1, 2009 Workout:
This will be our last meeting at GA for the season. Next week the Thursday run will return to the Temple Ambler gym
(see website for directions). I will continue to provide suggested speed/tempo workouts, at least through the Phila.
Marathon. Postings will continue on the web site under "Track workouts" and I will also post them
on the Forum, under "Fun Runs."
The workout: 4 x 1200 at 5k pace or a little faster, 400m recovery.
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September 24, 2009 Workout:
For those who raced hard in the PDR or RTB, I would recommend taking it pretty easy this week, maybe 4 or 5 x 400 at a "careful" pace.
For those not recovering and not tapering, 5 x 1000 at 5k pace, 400 m rest interval, since I don't think anyone did it last week.
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September 17, 2009 Workout:
For those doing PDR - do an easy 3-mile trail run, with me!
Others: 5 x 1000 at tempo pace (a little slower than 10k race pace), 200m/2:00 rest interval.
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September 10, 2009 Workout:
This week we'll do "cruise intervals," which means a tempo run broken up into segments, so it's easier.
4 x 1 mile at tempo pace (a little slower than 10k race pace), 400 meter rest.
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September 3, 2009 Workout:
4 x [5 minutes fast, 3 minutes slow]. On the first segment, see how far you can get in exactly 5 minutes,
then rest/recover for 3 minutes, back to the start. For the remaining segments, try to get at least as far as on the first one.
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August 27, 2009 Workout:
Up and down the ladder:
2 x 400 [200], 2 x 600 [200], 2 x 800 [400], 2 x 600 [200], 2 x 400 [200]
total fast work: 3.5 miles
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August 20, 2009 Workout:
4 sets of: 600 [200 recovery], 400 [200], 200 [200]
Pool party afterward at Coach's house
Food and drinks provided, bring a towel and a change of clothes.
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August 13, 2009 Workout:
4 x 1200 with a one-lap (4-minute) recovery
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August 6, 2009 Workout:
YASSO 800's!
Are you training for a Fall marathon? Test your preparedness with Yasso 800's. Not training for a marathon? Still a good workout.
5 x 800 [400 recovery at same time as your 800]. 800 time should be the minutes:seconds equivalent of your hours:minutes marathon goal.
For example: 3:30 marathon goal = 3:30 800 time.
A full test is 10 x 800, but we'll get to that later.
Save the date!
Post-workout pool party at Coach Tom's house, Thursday August 20, 7:30. Bring a towel and change of clothes.
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July 29, 2009 Workout:
4 sets: 600 [200 rest], 300 [100 rest], 200 [200 rest]
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July 23, 2009 Workout:
3 x 800 [400 recovery], 3 x 600 [200], 2 x 400 [200]
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July 16, 2009 Workout:
4 sets of [1000 fast, 200 slow, 200 fast, 400 slow]
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July 9, 2009 Workout:
2 x 1200 [400 recovery], 3 x 800 [400 recovery]
This gets us to 3 miles of total fast running.
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July 2, 2009 Workout:
"down the ladder" - 1200, 1000, 800, 600, 400 [400 recovery laps]
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June 25, 2009 Workout:
5 sets of: 600 fast (200 slow), 200 fast (400 slow).
Not recommended for those who raced Tex-Mex or are racing Saturday. Do some 200 repeats.
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June 18, 2009 Workout:
4 sets of [2 x 200 (200 rest), 400 (400 rest)]
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June 11, 2009 Workout:
This week we'll do our annual Early Season Mini Track Meet. Events will be:
Mile [20 minute rest], 800 [15 minute rest], 400, [whenever we're ready] 200.
Usually, everyone does all or most of the events, but feel free to pick and choose.
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June 4, 2009 Workout:
This week - speed!
5 sets of: 300 fast, 100 slow, 100 fast, 300 slow
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May 28, 2009 Workout:
3 sets of: 800 [200m/2 minute rest], 600 [400m/3 minute rest]
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May 21, 2009 Workout:
2 x 800 [400 rest], 2 x 600 [200], 2 x 400 [200], 4 x 200 [200]
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May 14, 2009 Workout:
Next workout is a variation of mile repeats.
3 sets of: 1000 [200], 600 [400]
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May 7, 2009 Workout:
Up and down the ladder:
200 [200], 400 [200], 600 [400], 800 [400]
800 [400], 600 [400], 400 [200], 200
Rest intervals should = 50 to 90% of fast intervals.
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April 23, 2009 Workout:
This week we will practice our goal pace for Broad St, so we'll do tempo intervals:
5 x 1200 (3/4 mile) at Broad St pace, 400 rest interval.
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April 16, 2009 Workout: 6 x [400 fast, 200 slow, 200 fast, 400 slow]
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April 9, 2009 Workout: 5 repetitions of 3 minutes fast and 2 minutes slow.
In track speak, that's 5X3:00 [2:00] |
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2008 Track Season |
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2007 Track Season
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2006 Track Season
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2005 Track Season
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2004 Track Season
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2003 Track Season |
