Week 1 - August 5th
The Workout
For the fall workouts we divide into two groups. Since fall time is marathon time in New England, one group is marathon training. The other group is middle distance runners doing road races and/or cross country. If you're now to track - no worries - Jim (our coach) will whip up something to get you started.
A word about pacing - you should do these workouts at the pace specified. Track night is not Race night - generally you are not trying to run your fastest possible pace - you are trying to replicate your natural pace for a 5K or 10K or whatever. Don't know your pace - ask us - we have charts to figure it out.
If your setting PRs here - you are overdoing it and you will ultimately find the experience too much of a chore to keep at. But if you keep to your assigned pace you will see improvement and you'll be encouraged to keep at it. OK - lecture over - let's run!!
Marathoners: Middle Distance: 6 X 800 (2 laps) with 400 (1 lap) rest at 5K pace or faster.
A light jog (as opposed to walking or standing) during the recovery interval is important because (1) it keeps the heart rate at a steady, elevated level, and (2) it helps the recovery time to stay consistent.