Interval Sessions and Hill Workouts
Interval Sessions return beginning 3/12
Interval sessions (speedwork) will be at the Washburn University track and will continue through Daylight Savings Time. Please be warmed up and ready to start the workout at 6:00 PM. The track at Washburn is a little longer than 400 meters (closer to 420 meters), but for simplicity sake, workouts will be listed as if the track is a 400 meter track. Paces are determined by each individual based on their race objectives. Consistency throughout each workout is key.
4/30: Yasso 800s - 800 meter repeats at projected marathon time. 6 - 4:00 minute 800 converts to being able to run a 4 hour marathon. Adjust times/paces for shorter distance race projections. 4:00 converts to a 1:50 half marathon. Take up to 400 recovery after each 800 to be better recovered.
5/7: Run for time - same workout as on 4/23 only start with 1 minute at pace followed by 1 minute recovery up to 7 minutes at pace followed by recovery. 1 - 1, 2 - 1, 3 - 1, 4 - 2, 5 - 2, 6 - 3, 7 - 3 is the sequence.
5/14: Relay time - 3 person relays with team members alternating running 200s and 400s, moving forward 200 recovery each time. 400 - 200 - 400 - 200 - 400 etc.
5/21: Run for time - same workout as 4/23.
5/28: 1000s & 600s - alternate running 1000s and 600s at goal pace; 3 of each.
6/4: Even-Steven workout - consists of 5 - 10 minute segments. The first segment is 8 minutes at goal marathon pace followed by 2 minutes recovery. The second segment is 6 minutes at 1/2 marathon pace followed by 4 minutes recovery. The third segment is 5 minutes at 10k pace followed by 5 minutes recovery. The next segment is 4 minutes at 5k pace followed by 6 minutes recovery. The last segment is 2 minutes at mile pace followed by 8 minutes recovery/cooldown.
6/11: Ladder - progressively increase the distance while maintaining goal pace; then gradually decrease the distance back to the starting point with minimal recovery after each effort.
6:18 Mile repeats at goal pace with 400 recovery.
