Sprint
back to the Circle WORKOUT INFORMATION - 9/01/2009
GENERAL INFO:
We will meet at back of main Maudslay parking lot at 5:30.
Most workout sites are a 5-10min. easy run into the park which will serve as a warm-up. If you need more warm-up please do so before 5:30.
Although there is variation, the most frequently used site is at the farthest northeast corner of the park behind the art center, close to the 95 overpass on Pine Hill Rd., and where most of us locals enter the park.
Workout variation will be according to weekly training mileage, speeds, what you have done the previous weekend and have planned for the upcoming(races, long runs etc.).
Most distances we run have been wheel measure, BUT are on trails and undulating terrain, so speed varies.
Recommended speeds/efforts:
--5K or Interval: A fast hard effort-used to increase VO2 max.
--Tempo/threshold: 'Comfortably hard, but 30sec. or so slower than 5k pace.
Used to increase lactate threshold and great for endurance/ longer distance
preparations.
For these workouts to be successful it is suggested you are conservative and run at YOUR appropriate pace/effort. Improvement in running comes with time and appropriate stress and adaptation to that stress. Too much stress too soon leads to breakdown. A range is always given, individual suggestions certainly will be given.
'Set up' for these workouts by taking a very easy day on Mondays, and run easy for a day or so after to allow proper recovery (and really it is the period after where you make the physiological gains).
WORKOUT FOR 9/01:
10-25 minute warm-up run
4x100 meter strides
Runners 30 miles per week(mpw) or less OR those new to
speed OR those recovering from hard effort:
6-10 x 400m @ 5k pace w/400 jog between.
All others:
5-7x 800m @ 5k w/ equivalent time recovery between ( ie 3:00 for 800 , take 3:00
easy recovery jog)
cool-down run 5-20 min. easy