Thanks to the crew that joined us for the opening yet holiday week. We had a couple of sprinters in the mix so I’m adding in a sprint tier. Students and CU Track will be back in the house so this week we’ll again look towards not being in the facility before 7 and a start time of 7pm.
Monday will continue in the Aerobic Development focus, upping the ante a bit from last week. Miles on the indoor track may not sound like a ton of fun, but with tempo you should be able to find your rhythm and the impact is really worth the effort. If you’re disciplined enough to stay on Tempo and not push to Threshold or quicker you’ll also be good to go for whatever Tuesday brings, even if doubling back w/ the Tuesday interval session.
Here’s the link to the VDot Calculator. Plug in your current, i.e. mile time, click through to get your training Targets. Tempo pace will be roughly 15 - 20 seconds slower per mile than your Threshold pace / target.
Wednesday will again be speed development and be a neuro adaptation workout. Too many runners of all levels, particularly distance runners neglect max speed. The benefits can be solid.
Here’s what’s on deck (in addition to warmup / cooldown time pre/post):
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Sprinters
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12/2: 10 x 100m @ <70% intensity, 1’ rest
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12/4: 6-10 x 50m @ full effort, 3’-4’ rest
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Distance
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12/2: 3-5 x 1600m @ tempo, 60” rest
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12/4: 10-14 x 50m @ full effort, 3’-4’ rest
See you tomorrow night…
Ian