Wednesday: 111517 (2-3)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Lactate Threshold:
1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts,

1 x 200m jog, 1min rest,
2 x 100m, 1min rest between efforts.
Total: 4000m

Workout Detail: The jog pace is programmed to be at an “active recovery” or “conversational” pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1sec/100m) than your 1 mile PR pace.

Workout Focus: Force recovery during the active jog recovery.

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Wednesday: 110817 (1-3)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Lactate Threshold:
1 x 800m jog, 1min rest,
2 x 400m, 1min rest between efforts,

1 x 600m jog, 1min rest,
2 x 300m, 1min rest between efforts,

1 x 400m jog, 1min rest,
2 x 200m, 1min rest between efforts,

1 x 200m jog, 1min rest,
2 x 100m, 1min rest between efforts.
Total: 4000m

Workout Detail: The jog pace is programmed to be at an “active recovery” or “conversational” pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1sec/100m) than your 1 mile PR pace.

Workout Focus: Force recovery during the active jog recovery.

Wednesday: July 20, 2016 (1-3)


Conditioning:
5 sets: 100m sprint, 800m easy run
15sec rest b/t sets
Total: 4500m

Workout Pacing: The 100s should be at your 400m PR pace. As example, an athlete with a 400m PR time of 80sec should target 20sec for all their 100m intervals. Your EASY PACED intervals are not programmed to be a slow recovery jog pace.

Workout Focus: Your 800m speed is the focus in this workout. How fast can your run the 800s and still recover in order to hit the mandatory 100m target time? Remember, your 800m times for all 5 sets must be consistent (within 3sec).

Wednesday: July 6, 2016 (1-3)


Conditioning:
Part 1: 3x400m with 40sec rest b/t reps
4min rest
Part 2: 3x400m with 40sec rest b/t reps
4min rest
Part 3: 12x100m with 10sec rest b/t reps
4min rest
Part 4: 3x400m with 40sec rest b/t reps
Total: 4800m

Workout Details: Run 400m, rest 40sec, run 400m, rest 40sec, run 400m, rest 4min, Run 400m, rest 40sec, run 400m, rest 40sec, run 400m, rest 4min, Run 100m, rest 10sec…

Workout Pacing: Your 400m pace should be moderate. I would recommend targeting a pace that is ~3sec/100m slower than your 1-mile PR pace. As example, an athlete with a 1-mile PR time of 8min (or 30sec/100m) would target their 400s at 33sec/100m or 2:12/400m interval.

Workout Focus: The 100m pace is programmed to be fast. ALL YOUR ATTENTION SHOULD BE ON THIS 12X100M SET. Will this set break you mentally? Did you underestimate the difficulty of this set? Stay in control and retain your form because “fast” is not “sprint”. So how fast is fast? Why not take a calculated risk in this workout!! After all, training is all about learning. How about targeting your 1-mile PR pace? I like the idea of testing your ability to resist fatigue. Endurance is your ability to resist fatigue at a specific speed.

Thursday: June 23, 2016 (3-4)


Conditioning:
1600m at mod pace w/ 4min rest
200m sprint w/ 2min rest
1200m at mod/fast pace w/ 3min rest
4x100m sprints w/ 1min rest,
800m at mod pace.
Total: 4200m

Workout Details: Run 1600, rest 4min, sprint 200m, rest 2min, run 1200m, rest 3min, sprint 100m at max effort, rest 1min, sprint 100m at max effort, rest 1min, sprint 100m at max effort, rest 1min, sprint 100m at max effort, rest 1min, run 800m.

Workout Pacing: The opening 1600m interval should feel sustainable. You closing 800m interval must be at the same pace as your opening 1600m interval. This might prove challenging because of your accumulated muscular fatigue.

Workout Focus: The 4x100m sprints are programmed to be sprints. Your accumulated time for these 4x100s must be faster than your current 400m PR time. Attack this set from the beginning and never let up on the gas pedal.

Thursday: June 16, 2016 (2-4)


Conditioning:
1600m at mod pace w/ 4min rest
200m sprint w/ 2min rest
1200m at mod/fast pace w/ 3min rest
4x100m sprints w/ 1min rest,
800m at mod pace.
Total: 4200m

Workout Details: Run 1600, rest 4min, sprint 200m, rest 2min, run 1200m, rest 3min, sprint 100m at max effort, rest 1min, sprint 100m at max effort, rest 1min, sprint 100m at max effort, rest 1min, sprint 100m at max effort, rest 1min, run 800m.

Workout Pacing: The opening 1600m interval should feel sustainable. You closing 800m interval must be at the same pace as your opening 1600m interval. This might prove challenging because of your accumulated muscular fatigue.

Workout Focus: The 4x100m sprints are programmed to be sprints. Your accumulated time for these 4x100s must be faster than your current 400m PR time. Attack this set from the beginning and never let up on the gas pedal.

Thursday: June 9, 2016 (1-4)


Conditioning:
3 rounds: 1200m, 30sec rest, 400m, 3min rest

Workout Details: Run 1200m, rest 30sec, run 400m, rest 3min, repeat for 2 add’l rounds.

Workout Pacing: The 400s will be at your mile PR pace. You will pick the intensity of the 1200s. However, the pace should be moderately aggressive (~15-20sec/400m slower than 400m pace.

Workout Focus: The core of this workout is the 1200s. How fast can you consistently run all 3 of the 1200s while hitting your 400m target pace?

Wednesday: May 25, 2016 (3-3)


Conditioning:
Part 1:
3x1600m w/ 2min rest between reps

Part 2:
8x100m sprints w/ 30sec rest between reps.

Total: 5600m

Workout Pacing: The moderate pace should feel comfortable especially on your opening 1600m interval. This workout has very little rest between intervals. Target a pace that is ~60-70sec/mile slower than your mile PR pace.

As example, an athlete with a mile PR of 6min would target 7:00 to 7:10/mile or ~1:46/400m on the moderate paced 1000s.

The 8x100m pace are controlled sprints. The rest is short. Plus, you will have 4800m on your feet by the time you get to these high intensity intervals.

Wednesday: May 18, 2016 (2-3)


Conditioning:
1000m at mod pace
3min rest
1000m at easy/mod pace
3min rest
1000m at mod pace
3min rest
4x100m max effort sprints with 75sec rest (that includes 100m of distance) between reps.
Total: 3800m

Workout Pacing: The moderate pace should be ~10-12sec slower per 400m than your mile PR pace. The easy/mod pace should be ~17-20sec slower per 400m than your mile PR pace.

As example, an athlete with a mile PR of 6min would target ~1:40/400m on the moderate paced 1000s and ~1:48/400m on the easy/mode paced 1000m interval.

The 4x100m pace is at max effort. The 75sec rest between reps must include cover 100m in distance. Your total time must be faster than your 400m PR time.

Wednesday: May 11, 2016 (1-3)


Conditioning:
1min mod pace, 30sec easy,
2min mod pace, 60sec easy,
3min mod pace, 90sec easy,
3min mod pace, 90sec easy,
2min mod pace, 60sec easy,
1min mod pace, 30sec easy.

Total: 3200m

Workout Details: This is a continuous running workout. The rest is during the “easy” active recovery jogs. Focus on a consistent pace during your moderate paced “ON” intervals.