Track Session – 16 April 2008

I won’t be at the track this week but that doesn’t mean that you get out of a workout!  For anyone running Boston, you should be in the final days of your taper so keep the volume light, 3-5 miles max, but keep your intensity high – 100m gliders like we did a few weeks ago are perfect for the final few days of your taper.  For those not running Boston but focusing on the slew of 5K’s and 5 mile races coming up in the next few weeks, we’ll continue our longer efforts with 7-10 800’s separated by full rest.  We’ll be slowly shortening the rest intervals over the next few weeks as we get closer to target races but for now, make sure your heart rate comes back down to baseline and that you’re fully rested and relaxed for the next speed interval.  The 800’s should be run at your target 5K pace … and remember to allocate your effort over the number of reps.  Your last should be the fastest – if you can’t hold on to the pace through your speed interval, it’s time to call it a day.

Warmup: 10-15′ easy
Session:
> running Boston: 10-15 100m striders – 1st four @ marathon pace (MP), 2nd four @ 5K pace, 3rd four @ MP
> not running Boston: 7-10 800m @ 5K race pace with full recovery (400m minimum)
Cooldown: 10-15′ easy

See you in a week!