News and Announcements
10 lap time trial
5K/10K workout
10 Lap Time Trial, 3 min on, 3 R, 10 laps run uptempo (by effort), 3 minutes quick, 3 minutes recovery, until ten laps have been covered
Distance Focus (more than 10K as max race distance) same as above
The ten lap time trial is a fitness measurement that allows you to compare the fitness level you are currently at with a measurement you’ve taken previously or with one you will take in the future. The idea is that your going to run “uptempo” for the first three minutes then ”coast” the next three in an effort to recover. The idea is to run the ten laps as quickly as possible without turning the workout into ten laps all out effort. As a runner gains fitness, the speed for the “uptempo” 3 minutes will likely increase. Additionally, the “coast” speed will also improve,meaning through improved fitness, the total time in which it takes to cover ten laps will get faster.
*** Important! it’s imperative that you keep track of your results. Unless you have something to compare it to, the end time will be relatively useless. Really this goes for all your speed work.
Beginning runners
Prepare to cover 10 laps (2 and 1/2 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.
May Track Schedule Intro and Full Month Workout
Follow links in "Coaches Corner" to view weekly track workouts or click on handouts below for full month.
In my March's coaches corner I waxed poetic about the coming of March, the idea of hitting the trails, and the faint hints of spring. A time of rejuvenation. Little did I know when I wrote that piece how woefully long we were going to have to wait for the trails to be free of snow, never mind solid enough to leave your shoe on your foot.
By now the spring season is in full swing whether the weather has arrived or not. We’re into our second track session under less than perfect conditions and my teams have just completed their first meet. The shorts have been donned, and the reserve to which our running tends to slip to during the winter time has been replaced by new spring aggression. Or so goes the plan.
My own running has turned the season as well. While my training tends to remain reasonably stable regardless of the season, the spring adds the high school component which provides me by default, more core work and more "specific"; workouts than I tend to do on my own. The structure is more set, the distances and types of training more set in order to match their race schedule.
Last year this schedule worked in my favor, setting me up for a very solid summer of training and racing. Everything clicked, workouts went smoothly, I put in longer runs for my long runs, quicker "fast work", and saw the two biggest training weeks I've ever had in terms of mileage, 66 and 73, than I've ever done including during high school.
This year, I seem to be stumbling a bit. After a decent opening at the Chip Chase, I struggled at Half at the Hamptons, running a very solid time in a windy cold outing, but struggled with the race throughout its entirety. Workouts and long runs haven't been as effortless. And most recently I had to abandon my attempt at a quick, but in theory, doable goal at the Great Bay Half marathon due to some calf issues.
Which has led me to reassess my training and where I'm headed. I’ve got a nagging knee issue that doesn't seem to be abating and a sore lower back from time to time. The calf issue flares up sometimes when I heavily change the pace, but not necessarily during speed work or hills.
As of late, the knee pain seems manageable as does the back. With the kids program, I’ve added more core work and more short quick stuff and I think that's helping. I've been more attentive to stretching and hydration. The performance seems to be coming as well. An intended "tempo" workout at the Run for the Socks found me out in front, feeling easy most of the way, and seemed to be in line with what I would expect from myself.
These nagging injuries have forced me to reevaluate what I thought I was doing, make me address issues I've pushed to the back, and refocus on both what I need to do and where I want to go with my running. Sometimes you need to step back in order to provide the proper perspective in order to move forward.
Cont 200’s, “more bread and butter”
5K/10K workout
10 x 200 meters CONT with 200 meter recovery
10 continuously run 200 meter repeats, at goal 5K race pace, with a recovery jog of 200 meters, starting with a recovery 200 as well
Distance Focus (more than 10K as max race distance)
10 x 200 CONT w/200m R 10 minutes easy recovery running 10 x 200 CONT w/ 200 m R
This workout can be measured many different ways which is why I consider it my bread and butter workout. If your tuning up for a race, by running the “quick” repeat section at race pace you prep your legs for the speed you want them to move at ofr the race. Run the recovery real easy and it’s a nice tuneup before the race. If you want more strength from the workout, add an extra set of CONT 200 repeats to bulk up the mileage. If you want a more tempo based workout, run the “quick” repeats at race pace, but only back off a little on the recovery sections. If we are doing more than one set, we’ll run right at pace for the first ten, recover how we need, and time the entire workout. On the second set, we’ll decrease recovery time and towards the end of the set, start cutting down the at pace time so we are going faster. Then a comparison of the two sets can be measured against each other.
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.
The Michigan
5K/10K workout and Distance Focus (more than 10K as max race distance)
Warm up => (1600 => recovery mile => 800 => recovery mile => 400) => cool down
The Michigan is a workout adapted from the University of Michigan. The “original” workout consists of 1600 meter, 1200 meter, 800 meter and 400 meter fast effort runs on the track, with a “recovery” mile run off the track sandwiched between efforts. The entire effort is measured by time as is each of the repeats. The goal of the workout is to run strong efforts on the track while running quickly during the recovery. The results are then interpreted to denote both strength and speed.
For instance, if someone were to run the workout a second time and the overall time were the exact same, the results could still be different. Let’s say the overall is the same, but the repeats are faster, then the athlete has gotten faster, but their overall fitness, or their ability to recover has lessened. If their repeat times are slower, then their ability to recover has gotten better, but their speed has dropped.
However if they’ve seen improvement, the results could still reveal differences in improvement. If their repeats got faster but relatively no change to their recovery, then speed has improved without gains to recovery. If the repeats are the same, but recovery is vastly improved, they’ve seen gains to their efficiency without gains to speed. If both have improved, then there have been gains in both efficiency and speed.
We’ve used a variation of the Michigan for ten years now. We’ve removed the 1200 meter segment to make it more appropriate for high school use. It’s gone from being our toughest workout to one of the most anticipated workouts of the year, as the athlete’s know it will reveal the gains they’ve made during the season. We do it just a couple weeks into the season and then about five weeks later.
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.
600/200 Change of pace work
5K/10K workout
600 meters of easy, long distance paced running, followed by 600 meters of “uptempo” running, followed by a quick 200 meter “coast” then back into 200 meters of “uptempo” running 2x / 3x
+ 6x Pushup 200’s
Pushup 200’s are pretty much just what they sound like, a set of pushups followed by 200 meters of quick running with the focus on maintaining good form. Start with 20 or as many pushups as you can, then continue until 20 or failure for each set. The amount of pushups isn’t what’s important, being appropriately fatigued at the start of each 200 is the goal.
Distance Focus (more than 10K as max race distance)
600 meters smooth, 600 meters quick, 200 meters smooth, 200 meters quick 3x / 4x / 5x
+ 6x PU 200’s
This workout is not intended to be one of those killer workouts. Its job is to get the athlete to concentrate on form and to make a noticeable change in speed between the smooth sections and the quick sections. The amount of repeats can and will add up, when you figure you have 800 meters of “uptempo” running for each repeat, the workload can get up there. With the addition of the PU 200’s, the workouts should do a good job finishing the athlete off. this entire workout is dedicated to running with good form. That should be the main focus, not the watch!
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.
Seasons
Sponsors
