Here's our Community Running Monday night track workout plan for the season. I'll go into details on what the workouts actually are as we do them each week. As you can see, last night was a (1200, 1000, 800, 600) x 2 @ 5k workout. What does that mean? Click the continue reading link below to find out...
| Date | Workout | Type |
| December 20 | (1200, 1000, 800, 600) x 2 @5K | Interval |
| December 27 | Track Bingo | Fun |
| January 3 | 3 x 1800 @ (5k, 10k, 1/2 Marathon) | Interval |
| January 10 | ELF 3 x 10 laps with worksheet | Pacing/Cruise |
| January 17 | 8 x 600 @ 5k w/one lap shuffle | Interval |
| January 24 | 600 easy, 200 hard x 5, Break, Repeat | Speed |
| January 31 | 4 x 1800 @ (5k, 10k, 1/2 Marathon) | Interval |
| February 7 | ELF 4 x 10 laps with worksheet | Pacing/Tempo |
| February 14 | 8 x 600 @ 5k w/one lap shuffle | Interval |
| February 21 | Track Bingo | Fun |
| February 28 | (1200, 1000, 800, 600, 400) x 2 @5K | Interval |
| March 7 | 5 x 1800 @ (10k, 1/2 Marathon, Marathon) | Pacing/Cruise |
| March 14 | 10 x 600 @ 5k w/one lap shuffle | Interval |
| March 21 | 2 x 1 mile @ Marathon, then "Survivor" | Fun |
| March 28 | 5 x 1800 @ (10k, 1/2 Marathon, Marathon) | Pacing/Cruise |
| April 4 | 5 x 1 mile @ Marathon | Pacing/Tempo |
| April 11 | 3 x 1 mile @ Marathon | Pacing |
| April 18 | Boston Marathon | Race |
(1200, 1000, 800, 600) x 2 @5K means 1200 meters followed by a short rest, then 1000 meters followed by a short rest, then 800 meters, etc. We did this twice (x 2) and ran everything at a 5k race pace (@5k), The breaks between each segment are approximately 1/2-1/3 the time it takes to run the previous segment.
With a marathon goal time of 4 hours and 20 minutes, my 5k pace should be about 64 seconds per lap, which translates to an 8.57 minutes per mile pace or a speed of 7 miles per hour. So basically, I ran 7.2k at a 5k pace, with just enough rest to catch my breath every now and then. That's a lot of fast running.
Oh, and did I mention the 1.75 mile "warm-up", In the dark, with snow covering the streets and sidewalks, and falling snow, and 14 mph winds blowing that snow in my face? Yeah, did that too.
It was a blast. I really have missed these track practices.
With a marathon goal time of 4 hours and 20 minutes, my 5k pace should be about 64 seconds per lap, which translates to an 8.57 minutes per mile pace or a speed of 7 miles per hour. So basically, I ran 7.2k at a 5k pace, with just enough rest to catch my breath every now and then. That's a lot of fast running.
Oh, and did I mention the 1.75 mile "warm-up", In the dark, with snow covering the streets and sidewalks, and falling snow, and 14 mph winds blowing that snow in my face? Yeah, did that too.
It was a blast. I really have missed these track practices.
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