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Latest Activity
5th Avenue Mile, 2013
Information
Training plan site for 5th Avenue Mile, 2013
Members: 8
Latest Activity: on Thursday
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 !!
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Comment Wall
Comment
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Comment by Louis Csak on Thursday -
Hi Maryann
All indications are I wasn't properly hydrated.
I'll start using carbo/electrodrinks, and see what happens.
I'm still overwhelmed with flood issues, & haven't been eating very well.
I'll also try yogurt and banana's more often.
I can just about walk without a limp, my leg really took a turn for the better today.
So sorry you still have issues. I'll keep you updated on my progress.
Hope you have a great day, Louis
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Comment by Maryann Khinda on Thursday
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I had a terrible calf cramp during the Wall Street run. Painful. I wore minimalist shoes that race and did not get in a good warm up. Been noticing slight issues since. Did you do anything different?
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Comment by Louis Csak on June 11, 2013 at 10:35pm
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1500m Randalls
Went thru 1350m, calf muscle cramped, badly.
I limped last 150m to a 5:09
(I went thru 1200 at 3:54, feeling great.)
Bummer. I don't know what to do.
Anyone had calf cramps during a race?
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Comment by Louis Csak on June 7, 2013 at 10:20am
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May 28 5x1000, 4 min rest
3:50, 3:44. 3:33. 3:41, 3:37
Jun 4, 5x1000, 200m jog
3:54, 3:51, 3:49, 3:45, 3:48
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Comment by Louis Csak on May 21, 2013 at 12:35pm
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May 14
1.5 9:45 1.0 6:38 .5 3:05
May 21
1600 6:07 1200 4:28 800 2:57 600 2:15 400 87, 200 37
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Comment by Ken Rolston on May 20, 2013 at 6:21pm -
Last Tuesday: 800@ 3:45, 400 rest
2 mile@ 14:49, 8 minutes rest
800@ 3:04.
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Comment by Louis Csak on April 30, 2013 at 1:16pm
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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
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Comment by Louis Csak on March 6, 2013 at 2:13pm
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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 )
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Comment by Ken Rolston on February 14, 2013 at 8:59pm
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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 !
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Comment by Louis Csak on February 7, 2013 at 1:33pm
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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 ! :-)
© 2013 Created by Louis Netter.
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