Now that we’ve had a couple of introductory weeks, it’s time to get down to some serious work. We’ll be focusing on building strength over the next few weeks and as we move into local racing season in May and June, we’ll supplement the weekly racing with some faster paced training to boost and maintain leg speed. This week, 1200’s (or miles if you’re up to that challenge) run at 10K pace (or no more than 5 seconds faster) will get you ready for the longer threshold demands of 5 mile and 10K races. As we move through subsequent weeks, we’ll reduce the length of the run interval and decrease the amount of rest until we’re simulating a race.
Warmup: 10-15′ clockwise – easy
Session: 3 x 1200m x full recovery (400-800m)
Cooldown: 10-15′ clockwise – easy
Session 2: Introduction to hills
Post-cooldown: 5 x 100m strides, basic form drills (high knees, skipping, leg swings, butt flicks)
Promoting running and multisport activities on Cape Cod and the Islands since 1976.
