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Track Workouts from 2008 - present (ongoing thread)


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#601 Rick Lovett

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Posted 22 May 2018 - 02:43 PM

Today’s workout was going to be miles or floats, with one ☝️ resin doing Billats. This is being reconsidered due to heat. We might do hills. Bring water bottles.

#602 Rick Lovett

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Posted 29 May 2018 - 03:45 PM

Tonight's workout will be the one I wanted to do last week:

 

Miles. (Or 1600s).

3-6 of them on 400m recovery at L pace. Most people will find 3 of them to be sufficient. We may start with a time trial for those who didn't race yesterday. If so, that will be the first mile. We'll make it a true mile, not a 1600.

An alternative will be

6-8 x 800 (400) @ M

Nothing fancy this week. Though we do have someone who may want Billats. In that case there will be 3 workouts.

 

Rick



#603 Rick Lovett

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Posted 05 June 2018 - 12:14 PM

We will have at least two workouts.

One will be mostly tempo oriented, with some speed.

Let's try a variant:

4-5 x 1200 mile (45 sec) @ T
4 x 200 (200) @ S

Or

up to 12 x 400 in groups on 50 percent recoveries. Protocol to be described.

#604 Rick Lovett

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Posted 12 June 2018 - 01:19 PM

We will have two workouts

One will be 200/200 alternations. Otherwise known as Pre’s 200s (adjusted). Here's the protocol: do the fast( initial). Follow with a 200 at 1/3 slower, or a bit SLOWER than marathon pace. For example, if you are a 6:00 miler (in a one-mile race), you'd do the fast 200 at slightly slower than 45 sec. The slow one would be slightl slower than 60 sec. Then you segue back to the faster 200, back to the slow one, etc. If it sounds like Aussies, it is, but with different paces and a different formula.

Try for 3 miles, with a set break if needed.

The other will be tempo. 700/100 alternations, done in sets. We've done this before. The 700s are at no faster than 12K pace, the 100s are moderate jogs. Not floats unless you are super-fit. Do 3-4 miles or up to 10 percent of weekly volume, whichever is larger. Break into sets if needed.

#605 Rick Lovett

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Posted 19 June 2018 - 11:46 AM

Today will be warm, but with some clouds to block the sun (or she they said), so we'll stay on the track.

Workouts will be hot-weather oriented. And focusing on the Rose City Mile, which a lot of you are running.

We'll do a pyramid of a type we've done before

1-3 x 600 (400) @ M
2 x 400 (400) @ S
2 x 200 (200) @ F
2 x 400 (400) @ S
1-3 x 600 (400) @ M

If you add up the volume on this, it's 3200 to 5600m depending on how many 600s you do. Where you land in this range will depend on total volume and how fast you push the pace in the 600s.

Those wanting something more steady paced can do
6-? x 800 (400) @ M




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