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Speed Workouts |
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TIME: 8 AM MEETING PLACE: Rockland Lake, Parking lot # 6 DURATION WORKOUTS: It’s Winter training! Staying healthy and safe in the winter should be your number one priority! Aiming to run 4-5 days a week and have 1-2 days with tempo or interval running is hard in the winter. It is dark in the morning and night falls early so when do we have time to fit in speed work? We may have a solution. We are proposing incorporating some quality speed/interval training runs in the weekend run schedule. On the weekends that a long run is not scheduled, we will be adding speed interval training on mostly Saturdays, with Sundays as alternates. These workouts will be designed around those training for spring Marathons and for those runners who want to blast onto the race circuit in good shape by March 1st.
We will be doing one of the following Duration Workouts:
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Workouts: (Courtesy of Laura DiMarino) |
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2 miles warm up, 4 x 3min intervals with 3min total recovery in between intervals, 2 miles cool down |
A 2 mile warm up that goes straight into a 3:00 min (5k pace interval) with a 3:00 min recovery repeat for 4 total and then continue into a 2 mile cool down. Reform the group by jogging back to the slower runners during the recovery. 55 minutes or approx:7+ miles total. Yasso pace also works for this workout.
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2 miles warn up, 3 x 6 min intervals with 3min total recovery in between intervals, 2 miles cool down |
A 2 mile warm up that goes straight into a 6:00 min (10k pace interval) with a 3:00 min recovery repeat for 3 total and then continue into a 2 mile cool down. Reform the group by jogging back to the slower runners during the recovery. 55 minutes or approx:7+ miles total. Doubles as a mile interval workout.
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Duration Ladder 3,4,5,6 min with same recovery in between intervals.
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A 2 mile warm up that goes straight into a 3 minute interval with the same recovery; then a 4 minute interval with the same recovery; then a 5 minute interval with the same recovery; then a 6 minute interval with the same recovery. All at 5K pace. 2 mile cool down. 68 minute duration. 8 – 9 miles. Order can be reversed to end with the lesser time.
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8x400 / 6x800 / 3xMile |
On the Track when weather permits.
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Definitions: |
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E - Easy |
Comfortable running with good turn over and rhythmic breathing. Amount of running is flexible do enough to reach weeks goal.
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EL - Easy Long |
10-15 mile run at marathon pace. |
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L - Long |
Up to 25% of weeks total or 3 hours 30 minutes time maximum
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T - Tempo |
Run of 5-7 miles with 20 minute consistent running at 10k race pace.
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I – Interval |
Interval workout (duration run time or distance)
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5K - Race Pace |
The minute per mile pace of your last 5K race.
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10K - Race Pace |
The minute per mile pace of your last 10K race.
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MP - Marathon pace
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The pace per mile you would like to or have run in a marathon.
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TR – Total Recovery |
The time period between interval runs where you continue jogging to slow your heat rate.
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Yasso Pace |
It is simply your marathon time read as minutes instead of hours. 3hr30min marathon = 3min30second Yasso pace.
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