2019 Running Program – Workout #24 – 10/16/19 (Last track workout of the year)

Dear Runners,

The plan for this Wednesday’s grand finale workout is as follows:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. Be ready about 6:20-6:25PM.

Track workout – pick-ups of 6, 5, 4, 3, 2, 1 mins with recoveries of ~ 1/2 duration of pick-up. Start the pick-ups at a pace you can definitely hold for at least 30 mins…if you had to…and then pick-up pace slightly as reps get shorter in duration.

We will make modifications according to individual needs.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

2019 Running Program – Workout #23 – 10/9/19

Hi Gang,

The plan for this Wednesday’s workout is as follows:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. Be ready about 6:20-6:25PM.

Track workout – 6-8 x 2:30 @20-30 min race pace with 1:30 recovery

We will make further modifications according to individual needs.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

NOTE: There will likely be one more workout after this workout. So I’m planning on this week being the 2nd to last of this year’s track workouts.

2019 Running Program – Workout #22 – 10/2/19

Hi Everybody,

The plan for this Wednesday’s workout is as follows:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. Be ready about 6:20-6:25PM.

Track workout (2 alternatives):

  • Workout 1 – pick-ups of 5, 5, 5, 3, 3, 3 mins @20-30 min race pace (a little faster on the 3 min pick-ups) with 2 min recoveries
  • Workout 2 – pick-ups of 4*, 4*, 4*, 3, 3, 3 mins @20-25 min race pace with recoveries of 3 min recoveries on 4 min pick-ups/2 mins on 3 min pick-ups

*Or 800m…whichever comes 1st

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

2019 Running Program – Workout #21 – 9/25/19

Hi Warriors,

The plan for this Wednesday’s workout is as follows:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. Be ready about 6:20-6:25PM.

Track workout (2 alternatives):

  • Workout 1 – (marathoners, half marathoners, long triathlons etc) – 5-6 x 4 mins @30 min race pace with 1:20 recoveries  (Note recovery period!!)
  • Workout 2 – (short course triathletes, 5K goal runners, others) – 5-6 x 3 min @15-20 min race pace with 2:20 recoveries

We will make further modifications according to individual needs.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

2019 Running Program – Workout #20 – 9/18/19

Hi Gang,

The plan for this Wednesday’s workout is as follows:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. Be ready about 6:20-6:25PM.

Track workout (2 alternatives):

  • Workout 1 – (marathoners, half marathoners, long triathlons etc) – 4 x 6 mins @30 min race pace with 2 min recoveries – need to pace correctly
  • Workout 2 – (short course triathletes, 5K goal runners, others) – 8 x 2 min @repeatable pace with 2 min recoveries

Everyone will all be on the same clock so you will all be together for a lot of it.  The folks doing the 6 minute pick-ups will always be starting with the people doing 2 min pick-ups. The group doing 2 min pick-ups will simply be recovering during part of the 6 min group pick-ups.  It should work out nicely…even if I’ve confused the hell out of you here. For more confusion…see below.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

 

Min beg Min end Group 1 (6 min pick-ups) Group 2 (2 min pick-ups)
0 2 run run
2 4 run recover
4 6 run run
6 8 recover recover
8 10 run run
10 12 run recover
12 14 run run
14 16 recover recover
16 18 run run
18 20 run recover
20 22 run run
22 24 recover recover
24 26 run run
26 28 run recover
28 30 run run

2019 Running Program – Workout #19 – 9/11/19

Hi Troops,

The plan for this Wednesday’s workout is as follows:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. Be ready about 6:20-6:25PM.

Track workout (with loose guidelines):

  • Experienced marathoners – 6 x 4 mins @~30 min race pace (not too hard) with ~2 min recoveries
  • Half marathoners, less experienced marathoners – 5 x 4 mins @~30 min race pace with ~2 min recoveries
  • Triathletes, people participating in shorter events, people who have just raced etc  – 4 x 4 mins @20-30 min race pace with ~2 min recoveries
  • People getting into shape – 3-5 x 3 mins @repeatable pace w/3 min recoveries

I’ll help guide you to appropriate workout…if you want me to.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

2019 Running Program – Workout #18 – 9/4/19

Hi Troops,

The plan for this Wednesday’s workout is as follows:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. Be ready about 6:20-6:25PM.

Track workout – 4 x 3 mins @20 min race pace, 2 x 2 mins @10 min race pace, 2 x 1 min (as you feel), all with ~90 sec recoveries

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

2019 Running Program – Workout #17 – 8/28/19

Hi Friends,

The plan for this Wednesday’s workout is as follows:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. Be ready about 6:20-6:25PM.

Track workout – Pick-ups of 4 x 5 mins @20-30 min race pace (not too hard) with ~2 min recoveries.

Note: I will suggest that some folks do 4 x 800m instead. This will be based on current fitness level and/or Fall racing plans.

This workout will be no problem as long as you pace correctly.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

2019 Running Program – Workout #16 – 8/21/19

Hey All,

Congrats to all those who successfully completed Falmouth this past weekend.

Here’s the plan for Wednesday:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. Be ready about 6:20-6:25PM.

Track workout –  4 sets of 4 x 1 mins w/30 sec recovery, 2-3 minutes recovery between sets.  Do the 1 min pick-ups at a repeatable pace. Figure it’s got to be a pace you can hold for at least 10 minutes if you had to.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking

Guests and drop-ins welcome.

See you there…

Coach Paul

2019 Running Program – Workout #15 – 8/14/19

Hey All,

Here’s the plan for Wednesday:

Warm-up  – 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy. Come back to the track feeling good. Be ready about 6:20-6:25PM.

Track workout –  Pick-ups of 2, 4, 6 4, 2 mins @~20 min race pace with recoveries a little more than 50% of the duration of the pick-up.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.

Note: Take it a bit easier if you are doing Falmouth this coming weekend…or if have raced recently

Guests and drop-ins welcome.

See you there…

Coach Paul