July 3, 2018 – Run

July 3, 2018 – Run

RUN

Meet at Hanshew track @ 6pm

Track:

Start with the AK Athlete Warmup

If you are at track day we will then work through some agility drills

Main set:

3 sets of:

1200m (400 @ 1/2 marathon pace, 400 @ 10k pace, 400 @ 5k pace)

Rest 60 seconds

800m (400 @ 10k pace, 400 @ 5k pace)

Rest 60 seconds

400m @ mile pace

Rest 3 minutes

—-

Total distance = 7200m

 

Pacing help:

useĀ This Calculator to calculate your paces or the following approximates (use the “training” numbers in the middle tab after entering a recent race result

Take your mile pace and divide by 4, use that number with the following additions for the following paces:

Easy + 40 seconds per 400

Marathon + 25 seconds per 400m

10k + 15 seconds per 400m (Threshold)

5k + 5 seconds per 400m (Interval)

Mile = baseline (number calculated above) (repetition)

Fast – 10 seconds per 400m

Sprint – go for it, don’t worry about time