Monadnock Regional Milers

5K/10K workout

500 meters “at pace” with 300 meters of recovery, continuous, 800 meters total per repeat 3 to 5 repeats

Distance Focus (more than 10K as max race distance) Same as above 6 to 8 repeats

This workout is designed to work on your long “at pace” speedwork. In theory, the goal is to run ten times the “at pace” distance in a race, so in theory doing so on the track with 300 meter recovery increments should be relatively easy to do. However without the emphasis of racing, longer repeats can be daunting. Which is exactly why we need to do them. Take care to run right at the race pace you are trying to achieve. The workout comes when you get to the third and fourth one. Getting the total amount is much more important than running the first couple faster. Additionally, it’s always better to rrun the last couple faster if you’re feeling good.

Once you cannot maintain the intended pace of the workout through a repeat, you’re done! Race pace work is intended to be just that, race pace. If you practice going slower, then you’re practicing to race slower. It’s always better to do one less than one more!

Beginning runners: Prepare to cover 10 laps (2 and ½ miles) by running as easily as you can for one lap, then walking for one lap. As your fitness improves add one lap of running to the workout, while keeping the walking lap the same until you can run for 10 laps straight. Now you are ready to begin the 5K/10K workout regime.

 5K/10K workout and Distance Focus (more than 10K as max race distance)

The Oregon is a workout developed at the University of Oregon by the legendary Bill Bowerman. He used it as a measurement of strength, where the runner would run 200 meters slower than race pace and 200 meters just slower than race pace continuously. They called it the 30-40 workout as 30 seconds was faster than race pace (4:00 minute mile pace) and 40 seconds was slower than race pace (4:40 minute mile pace.) Steve Prefontaine held the record, doing 18 circuits of the track.

I’ve adapted it for those of us who don’t find a 4:20 mile to be race pace. The chart that goes along for the Oregon is based off percentages and while accurate, proves quite a challenge for those of us that are not professional runners. So in choosing your pacing scenario from the accompanying chart, make sure to error on the side of caution. If you fall between two times, use the slower time. Doing more repeats as opposed to faster ones is preferable.

Beginning runners: Prepare to cover 10 laps (2 and ½ miles) by running as easily as you can for one lap, then walking for one lap. As your fitness improves add one lap of running to the workout, while keeping the walking lap the same until you can run for 10 laps straight. Now you are ready to begin the 5K/10K workout regime.

There are a number of running, racing, and group events in the Monadnock region this summer.  Join us:

• Weekly, starting Thursday, June 16th at 6pm, Thusday night Jack Murphy runs at South Meadow School, Peterborough.   Come one come all 5K fun runs, all ages, T-shirts available.   A particular favorite with the under 25 crowd!  No charge.

• Twilight Track Meets, June 28th, July 19th, Aug 9th at the Conval Track, Peterborough, 6pm.  Open to all ages, $5 covers all events (participate in as many as you like).

Event Order: 1600 meters, 100 meters, 50 meters, 400 meters, Shot put, softball throw, 800 meters, Long jump, Triple jump, 200 meters 

Specialty distance events: June 28th - 3200 meters, July 19th - 5000 meters,  August 9th - 2000 meter steeplechase

300/100 5K/10K workout

300 meters “smooth”, 300 meters “quick”, 100 meters “smooth”,100 meters “quick” 4x / 5x

run 300 meters at a fast recovery pace, then pick it up to race pace for 300 meters, then coast through 100 meters and get back up to race pace for the last 100 meters = 800 meters total

This workout was created so my high school runners could get in a little “change of pace” training right before a meet without emptying the gas tank. I will have them do two or three of these the day before a meet simply to get the legs moving and to make sure they don’t get too used to easy running pace, the speed they do most of their easy runs at. Which makes this an excellent early season workout or tuneup workout to do beofre running a race you want to run well or PR in. Once you get used to a particular pace to train at, getting out of that pace can be hard. The body works towards efficiency, and if most of your mileage is run at 8 minute pace, that’s where it will go automatically. The idea of speedwork is to adjust what is normal, provide a range of normal, making it easier for you to step it up when the time comes. This workout provide such a stimulus with making you “go to the well.”

Distance Focus (more than 10K as max race distance)

300/100 workout 5x /6x

Beginning runners

Prepare to cover 10 laps (2 and ½ miles) by running as easily as you can for one lap, then walking for one lap. As your fitness improves add one lap of running to the workout, while keeping the walking lap the same until you can run for 10 laps straight. Now you are ready to begin the 5K/10K workout regime.

5K/10K

workout 600 meters smooth => 600 meters quick => 200 meters smooth => 200 meters quick, 2x / 3x

Distance Focus (training for more than 10K as max race distance), 3x / 4x/ 5x

We consider the 300/100 and 600/200 workouts, tune up workouts intended to gets us up into a higher gear without getting to the point where we get lactic acid buildup or take anything “out of the tank.” We start the workout running either 300 or 600 meters smoothly, uptempo, but not fast. As we approach the end of this section we anticipate the pace change and prepare to take the pace to race pace or faster.

At the end of the first section, we make an aggressive pace change and run the next 300 or 600 section quickly but efficiently. At the end of the second section, we go into float made, where we “coast” through the next section. We DO NOT actively slow down! We run this third section with solid form, trying to run as quickly-as easily as we can. Approaching the end of the third section, we again prepare for the tempo change and with either 100 or 200 meters to go we bring the pace and effort level back up.

This workout helps engage the lifter muscles used for speed and pace change, allows the athlete to get used to running faster pace without really putting the hurt on. It’s a great simulator workout, a way to get in some cautionary speed, and being continuous in nature, helps stave off injury.

Beginning runners

Prepare to cover 10 laps (2 and ½ miles) by running as easily as you can for one lap, then walking for one lap. As your fitness improves add one lap of running to the workout, while keeping the walking lap the same until you can run for 10 laps straight. Now you are ready to begin the 5K/10K workout regime.