5th Avenue Mile, 2013
Information
Training plan site for 5th Avenue Mile, 2013
Members: 6
Latest Activity: 15 hours ago
Training Plans
Here are 9 workouts: the goal is to get your legs used to running at your mile pace.You should warmup with an easy mile or so then do 4-6 strideouts. At the end of the workout do a 1 mile warmdown.
1) 4 x 200 w 200 jog between, then 400 recovery
1 x 1000 w 800 recovery. Try to keep same pace as 200's- not easy
1 x 400 w 400 recovery
1 x 800. This is probably the toughest workout because it assumes you're in good enough distance shape to sustain the pace.
2) 6 x 300 w 100 interval between each- 800 recovery
1 x 600 w 400 recovery
1 x 600 w 400 recovery
1 x 800. Mile pace throughout.
3) 3 x 400, 1 minute interval between each, then 800 recovery
1 x 800, with 800 recovery
1 x 400. Key to this workout is the brief rest between 400's at the start.
4) 2 x 200 w 200 jog, then 400 recovery
1 x 400 slightly faster than mile pace, 400 recovery
1 x 800 slightly faster than mile pace, 800 recovery
1 x 400, 400 recovery
1 x 800, 400 recovery
1 x 400
5) 2 x 200, 200 jog, 400 recovery
1 x 600, 800 recovery
1 x 1000, 800 recovery
2 x 400, 1 minute rest
6) 2 x 200, 200 jog, 400 recovery
3 x 400, 1 minute rest, 800 recovery
3 x 400, 1 minute rest. All 400's slightly faster than mile pace.
7) 8 x 200, 200 jog, 800 recovery
1 x 800 800 recovery
1 x 400
8) 8 x 400, 2-3 seconds faster than mile pace, 400 jog between.
9) 400, 45 seconds rest, 300, 30 seconds rest, 200. full recovery ( 5 minutes )
4 sets total.
The idea is focus on goal pace and get so comfortable at running that pace in practice, it will becomesecond nature for racing. Good luck !!
Discussion Forum
This group does not have any discussions yet.
Comment Wall
Comment
-
Comment by Ken Rolston 15 hours ago -
Last Tuesday: 800@ 3:45, 400 rest
2 mile@ 14:49, 8 minutes rest
800@ 3:04.
-
Comment by Louis Csak on April 30, 2013 at 1:16pm -
April 1
1600: 6:20
800 3:12
800 3:04
1600 6:02
April 9
2000: 7:36
1600: 6:15
1200: 4:25
April 16
2400 9:13
1600 6:13
800 3:05
April 23
5x1000: 3:54, 3:50, 3:48, 3:45, 3:38
April 30
1x3200: 12:30
2x800: 3:04, 2:58
-
Comment by Louis Csak on March 6, 2013 at 2:13pm
-
Tues, Mar 5
am 1600 6:01, 1200 4:24, 800 3:01, 600 2:10, 400 80, 200 40, 100 20
pm One mile 5:18.9 (78, 82, 80, 76, 2 )
-
Comment by Ken Rolston on February 14, 2013 at 8:59pm
-
Thursday Feb 7 at The Armory- jimmy Adkins ran 5:36, Perry King 5:40, Sal Carretta ran about 6:20, I ran 6:44. Tough sledding in that joint. After that Lili Britez and Laura Rodriguez ran the 800 in 2:29 and 2:42. Jimmy ran 2:36, Perry ran 2:40, Sal ran 3:01, I ran 2:57. It begins !
-
Comment by Louis Csak on February 7, 2013 at 1:33pm
-
Tues, Feb 5
2x800: 3:16, 3:06
1x1600 6:08
2x400 96, 92
1x1600 6:03
30 sec rest between repeats
Welcome Maryann & Kevin ! :-)
-
Comment by Maryann Khinda on February 6, 2013 at 12:30pm
-
Lou - I am going to try following your training plan. God help me!
-
Comment by Ken Rolston on October 29, 2012 at 5:05pm
-
Can't go wrong w 200's Lou. Today did 3 mile run on track then did 4 x 200 with Dave King in 45,47,46,45 w 200 rest in-between. Liked your Wednesday workout, too. 800's and 200's babe !
-
Comment by Louis Csak on October 27, 2012 at 8:28am
-
8x1/8, 1/8 rest (reasonably long rest)
31,32,31,31,30,33,32,32
-
Comment by Louis Csak on October 24, 2012 at 1:36pm
-
3 x (1x800, 4x200)
3:04, 45,44,44,44
3:02, 44,44,43,42
2:58, 43,44,44,44
-
Comment by Louis Csak on October 14, 2012 at 8:31am
-
Glen/Dave suggestion:
1 mile broken up like this:
1/4 fast, jog turn, straight fast, jog turn, straight fast, jog turn, straight fast, jog turn, 3/8 fast
70, 39, 17, 40, 16, 40, 16, 39, 1:43 (20,73)
6:13 net
Are You a Paid Club Member?
Stay Connected! Please join the Club Members Only Group to receive special club members only news and information: http://www.vctc.org/group/membersonly
For detailed instructions, please check out our How To page: http://www.vctc.org/page/how-to-join-the-club-members-only-group
And join us on Facebook!
Detailed Instructions Here: http://www.vctc.org/page/how-to-join-our-facebook-group
We want to see your pictures! Please load them by clicking on the Pics & Vids tab above. Click "+Add" in the upper right hand corner and follow the step by step instructions. Thanks!
Latest Activity
© 2013 Created by Louis Netter.
You need to be a member of 5th Avenue Mile, 2013 to add comments!