Tag: run

July 10, 2018 – Run

July 10, 2018 – Run

RUN

This week is a deload so we are going to work on extra mobility and agility to start off our session. Though the workout may not seem hard, focus on your breathing, recovery between sets, form and pacing. We have been working hard the last 5 weeks to build up our pacing – try to hit perfectly paced sets!

Meet at Hanshew track @ 6pm

Track:

Start with the AK Athlete Warmup

If you are at track day we will then work through an extended agility drills set

Main set:

2 sets of:

800m @ 1/2 marathon pace

Rest 60 seconds

800m (400 @ 1/2 marathon pace, 400 @ 10k pace)

Rest 60 seconds

800m (400 @ 1/2 marathon pace, 400 @ 5k pace)

Rest 3 minutes

—-

Total distance = 4800 m

 

Pacing help:

use 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

June 26, 2018 – Run

June 26, 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

1200m @ 1/2 Marathon Pace
Rest 2 minutes

Then 3 sets of:

800m @ 10k Pace
rest 90 seconds
400m @ 5k Pace
Rest 90 seconds
400m @ Mile Pace
rest 2 minutes

—-

Finish the workout with 2x 200m at Faster than mile pace but not all out sprint – hold good form (rest until fully recovered)

Total distance = 6400m

Pacing help:

use 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

June 19, 2018 – Run

June 19, 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

Then:

4×50 Strides – start at 70% try to get to 95% by last stride
walk back to start and fully recover

2000m @ 1/2 Marathon Pace
Rest 2 minutes

2 x 800m
– 1 @ 10k rest 60 seconds
– 1 @ 5k rest 90 seconds

1600m @ 10k pace rest 2 mins

1 x 400m @ 5k pace rest 90 seconds

2 x 400m @ Mile pace
Rest 2 mins between sets

Total distance = 6400m

Pacing help:

use 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

June 12, 2018 – Track Day

June 12, 2018 – Track Day

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

Then:

4×50 Strides – start at 70% try to get to 95% by last stride
walk back to start and fully recover

1600m @ 1/2 Marathon Pace
Rest 2 minutes

2 x 800m
– 1 @ 10k rest 60 seconds
– 1 @ 5k rest 90 seconds

1600m @ 10k pace rest 2 mins

1 x 800m @ 5k pace rest 90 seconds

2 x 400m @ Mile pace
Rest 2 mins between sets

Total distance = 6400m

Pacing help:

use 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

May 19, 2018 – GNT race prep

May 19, 2018 – GNT race prep

FINAL RACE PREP

With one day until raceday we will use today to make sure our gear is prepared for the race. Today’s workout will be a short Bike/Run brick just to make sure everything is working as it should.

Bike

20-30 minutes of continuous riding.

followed by:

10-15 minutes of easy running. Throw in a couple 50 yard strides to get the feel of a faster pace but that’s it. Nothing hard in today’s workout.