More May Workouts

Hey guys-

Sorry for the late posting here, it's been a wild week and everything I wrote for 20 minutes got deleted as I was magically kicked off-line by the oh-so-reliable server. A lot of you are coming off a mini-break as needed in order to reboot and carry on until USATF Club Nationals and various summer meets. The workouts will be posted consistently to sustain the momentum of the club's central activity, however one should take note of time off, periodization, base building and so forth.

Monday May 17

Middle-distance:

500-250-150 (TWO sets)

500 @ 800 pace, 4:00-5:00 rest
250 @ sub 800 pace, 3:00-4:00 rest
150 @ 400 pace (fast); full recovery between sets, walk lap

Long distance:

5-7 x 1000 with 400 rest (2:30 for A group men, 3:00 for women, master's)

Thursday May 20

Middle-distance:

5K timetrial (sub 17:00 Josh and Niko)

Long distance:

4-5 mile tempo @15K pace progressing down to cross country pace, would rather that it be on the track through the Marin 10K to better simulate the race course

Monday May 24

Middle-distance:

600 @ 1200 pace (4-5:00 rest)
400 @ 800 pace (3-4:00 rest)
200 @ 600 pace (2:00 rest)
600 @ 1K pace (4-5:00 rest)
2 x 200 @ sub-600 pace (27-28 sec. Josh/Niko)

Long distance:

1 x Mile @ 5K pace
2 x 1200 @ sub 5K pace
3 x 800 @ 3K pace
(all with 400 rest, 2:30 A men, 3:00 females, masters, do only 1-2 x 800 if racing Monday May 31 and feeling tired)

Thursday May 27

Middle-distance:

8-10 x 200 @ 800 pace, walk-jog 200 (PAUSATF track race May 30).

Long distance:

No more than 25 minutes of the 5 speed tempo workout unless you're out of town and not available for racing the Marin 10K

Monday May 31

Middle-distance workout Tueday June 1 (to be discussed after May 30 meet, we also have the PA road mile June 6)

Long-distance runners have the Marin Memorial Day 10K
Default workout for those not racing = 8 x 800 with 400 rest

Thursday June 3

Middle-distance

3 x 500 with 300 jog rest @ Mile pace (about 68-70 per 400 Niko-Josh); 3:00-4:00 recovery
5 x 300 @ 1K down to 800 pace, with 5:00 (500-meters walk-jog) recovery
3-4 x 60 meters @ 98% to all-out, walk 4:00 between reps, stop at three if knackered

Long-distance

Uphill Firetrail tempo past bench to 25:00-30:00 mark, w/ luxurious recovery jog back down