I'm adding a
couple of high school miler workouts
that I have done with my runners. I
believe they will improve your foot
speed.
Oct 6 (Cooler weather - yay!)
5 X 1000m with a 400m slow jog
recovery between each.
Run the first two @ 5-mile pace, and
the last three @ 4-mile pace.
Oct 13
12 X 400m, 200m slow jog between
each.
The goal is to start at 4-mile pace
(the first 6), and then drop down to
3-mile pace.
Oct 20
This is a sharpening workout. (Pre-Shorline
race) This is called a 63 workout.
3 X 600m @ 3-mile pace, 400m jog
recovery between each. Wait 5 min.
6 X 300m, 100m jog recovery between
each. Wait an extra minute, and run is
sets of two.
Use your 600m times to predict your
300m time. Divide by 2, and subtract 1
second for 300m pace.
Oct 27
Pre-Tamalpa Challenge
This is another sharpening workout,
called a 66 workout.
6 X 400m, at 3-mile goal pace. Slow
jog 200m between each 400m. Wait 5 min.
Run 6 X 100m to the finish line,
jogging the first 300m between each.
These are called "fast stride-outs."
Do this at a 90% effort.
Nov 4
This is our longest workout, so
start conservatively. This workout
equals 6000m. If you are not running at
least 30 miles per week, only do four of
the following:
5 X 1200m, 400m slow jog recovery.
Start @ 5-mile pace for the first
two. Go to 4-mile pace for the last
three.
Nov 11
10 X 500m - 100m overlap.
Run the first 400m at 3000m pace,
and try to stride-out the last 100m.
After each unit of work, jog back
100m and wait until your heart rate
drops below 125.
Nov 18
This is a "break-out" workout.
1 X 1600m, 2 X 800m, 4 X 400m. 1/2
distance jog recovery between each.
Use the 1600m to predict the 800m.
Divide by 2, and subtract 1 second.
Wait 5 minutes between each section
of work.
Start slower, finish fast.
Nov 25
5 or 6 800's at cut-down pace.
Try to make the second lap of each
800 one second faster than the first.
Start each unit of work one second
faster than the previous.
Slow jog recovery between each unit
of work or wait 3 minutes passive rest -
your choice.
Note: If you're planning to run the
Run to Feed the Hungry,
cut the Nov 25th workout back to 3 units
only.
Happy Thanksgiving.
Emil Zatopek, Gold Medalist, Helsinki
Olympics, Olympic Marathon winner:
"I was unable to walk for a whole week
after that, so much did the race take
out of me. But it was the most pleasnat
exhaustion I have known."
