5th Avenue Mile (2011)

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A group for anyone training for the 5th Avenue Mile on 9/24/11. You can post your real or virtual workout times in this group. Ken will be suggesting workouts.

Members: 23
Latest Activity: Dec 20, 2011

Ken's Workouts

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 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

8 week training regimen for 5th Ave Mile 2 Replies

Hi all, Glen Shane gave me a great article called "Master the Mile" from the May issue of Competitor magazine. Since we're 8 1/2 weeks away it seemed like a good time to post this training regimen.…Continue

Started by Ken Rolston. Last reply by Ciara Sherri-Anne Gedulig Aug 3, 2011.

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Comment by Louis Csak on December 20, 2011 at 1:27pm: 2x200: 41,41 (20 sec rest)

3x300: 59, 60, 58 (20 sec rest)

8x400: 74,75,75,73,82,81,80,76 (90 sec rest)

no breaks

Comment by Louis Csak on December 8, 2011 at 7:46am: Dec 8

3x( 800m, 400m, 200m) 30 sec rest, no breaks

2:54,83,40,2:53,82,40,2:53,82,40

Comment by Ken Rolston on November 29, 2011 at 10:11am: Hi Lou,

Nice workout, I love that twist of a final 400 on top of the 300's. I will definitely incorporate that into future workouts ! I hope all is well, try to keep up long runs on the weekend. And thanks for the cool flashlight........ Babe !

Ken

Comment by Louis Csak on November 29, 2011 at 8:10am: 3x(300,300,300,400 ) 30 sec jog, no breaks.

[55,58,57,77], [57,57,57,77], [58,59,59,83]

3 miles, focused track was a staple of my college coach too.

Always very productive.

Happy Birthday, again, so happy you are a part of our lives!

" babe "

Comment by Ken Rolston on November 23, 2011 at 11:17am: Hi Lou,

That's a helluva workout. Are you taking a break between sets ? If not then it's an almost continuous 3 miler, a variation of a workout that Glen and Dave love to do. On the track last night, the variation wound up as a straight 3-miler although Dave did 300 w 100 jog x 12 laps. In the rain.

Comment by Louis Csak on November 22, 2011 at 1:21pm: 2x( 800,400,400,400,200,200) 30 sec rest, no breaks

2:44,82,82,82,38,38

3:07,82,82,81,38,38

Comment by Louis Csak on November 17, 2011 at 7:11am: Tues, 11/15

5x(400,200,100,100) 100 jog between, no breaks

79,39,19,19

78,38,19,19

77,37,18,18

74,37,18,18

72,37,18,18

Comment by Dave Feinstein on November 3, 2011 at 4:21pm: Thanks for the personalized advice, Ken. Looking forward do doing these workouts while the rest of you guys are relaxing and basking in your NYC marathon times.

Comment by Ken Rolston on November 3, 2011 at 3:35pm: Hi Dave- I would hold off on the Yasso's, you already had a taste of that this week.

Consider 4-5 x 1000 @ 3:45 w 400 recovery for next week's track workout.

You should go 10-13 this weekend@ marathon race pace. Try to get in a tempo run next week, 2 or 3 day after your track workout- try easy 1-2 mile warmup, then 20 minute @ half-marathon pace, 6:45-7:00, then 1 mile warm down. Weekend before your race go 7-10 miles @ marathon pace, then do easy stuff in the last week.

Comment by Dave Feinstein on November 3, 2011 at 11:27am: Thanks, Ken. Yes, I've read about the Yasso 800s. Toying with doing that workout (10x800) next week, which would be 11 or 12 days before the marathon. Is that wise so soon before the race? At this point, I'm in injury avoidance mode.