2018 Running Program – Workout #15 – 8/15/18

Howdy Friends,

Here’s the plan for this Wednesday:

Warm-up  – We’ll break into groups according to current fitness level and do 15-20 mins of easy jogging…or jogging mixed with walking. This should be relaxed. Time it so you are ready for the track at ~6:20PM.

Track workout – 5 x 4 mins @25-30 min race effort (pace you could hold for 25-30 mins if you had to…not too hard) with ~3 mins recoveries. Recovery a little longer than usual due to heat.

Note 1: I might suggest that some people do 5 x 3 mins with longer recovery. This may be people for whom 5 x 4 mins is slightly too aggressive…but also people who…for a variety of reasons…are looking to do shorter intervals done at a slightly more intense effort.

Note 2: If you are doing Falmouth…and looking for a good result…I’d suggest taking it a bit easier and maybe spend a little time touching on your goal Falmouth pace during the pick-ups.

Note: 3: We can add bonus 4 min pick-ups for those that are not doing Falmouth and looking to add more volume to their marathon and half marathon preparation programs.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.  Much like warm-up but doesn’t need to be as long in duration.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #14 – 8/8/18

Hi Gang,

Looks like the 3rd week in a row of oppressive heat. It’s starting to put a little crimp in our style as the weather is limiting our options. Regardless, here’s the tentative plan:

Warm-up (~6:00PM) – We’ll break into groups according to current fitness level and do 15-20 mins of easy jogging…or jogging mixed with walking. This should be relaxed.

Note: If you get antsy and want to do your warm-up early…as many have been doing lately…try to time it so you are ready to run at ~6:20PM. In other words, if you are back before then, you’ll need to keep moving so you don’t stiffen up.

Track workout (~6:20PM) – Pick-ups of 6 x 2:30 with recovery of 2:30.  Run pick-ups at a repeatable pace. If you are one of the rare folks who is unaffected by the heat, you can try 3 min pick-ups with 2 min recoveries.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.  Much like warm-up but doesn’t need to be as long in duration.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #13 – 8/1/18

Hi Warriors,

Looks like another warm one this Wednesday. We’ll again adjust accordingly. Here’s the tentative plan:

Warm-up (~6:00PM) – We’ll break into groups according to current fitness level and do 15-20 mins of easy jogging…or jogging mixed with walking. This should be relaxed.

Note: If you get antsy and want to do your warm-up early…as many have been doing lately…try to time it so you are ready to run at ~6:20PM. In other words, if you are back before then, you’ll need to keep moving so you don’t stiffen up.

Track workout (~6:20PM) – Pick-ups of 5 x 3 mins with recovery of 3 mins.  Run pick-ups at a repeatable pace. The longer recoveries should help  counteract the heat a bit, but it will still be tough so it will likely be best to start conservatively.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.  Much like warm-up but doesn’t need to be as long in duration.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #12 – 7/25/18

Hi Troops,

Looks like a warm one this Wednesday. We’ll adjust accordingly. Here’s the tentative plan:

Warm-up  – We’ll break into groups according to current fitness level and do 15-20 mins of easy jogging…or jogging mixed with walking. This should be relaxed.

Track workout – Pick-ups of 1, 1, 2, 2, 4, 2, 2, 1, 1 mins with recovery at least equal to the length of the pick-up. Run 5K effort until the 4 min pick-up is complete. After that, go as you feel.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.  Much like warm-up but doesn’t need to be as long in duration.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

 

2018 Running Program – Workout #11 – 7/18/18

Hey Gang,

Wanted to get this up now as I’ll be away for a few days…

Here’s the plan for next Wednesday:

Warm-up  – We’ll break into groups according to current fitness level and do 15-20 mins of easy jogging…or jogging mixed with walking. This should be relaxed.

Track workout – 2 x 5 mins @~30 min race pace w/2:00-2:30 recovery (some will do shorter)

– 2 x 3 mins @~20 min race pace w/2:00 recovery

– 2 x 90 secs as you feel w/2:00 recovery

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.  Much like warm-up but doesn’t need to be as long in duration.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #10 – 7/11/18

Hey Folks,

We’re back to our usual 6:00PM time this week.

Here’s the plan for this Wednesday:

Warm-up  – We’ll break into groups according to current fitness level and do 15-20 mins of easy jogging…or jogging mixed with walking. This should be relaxed.

Track workout – 5 x 4 mins @25-30 min race effort (pace you could hold for 25-30 mins if you had to…not too hard) with 2:00-2:30 recoveries.

Note: I’ll suggest that some people will instead do 5 x 3 mins with 3:00-3:30 recovery. This may be people for whom 5 x 4 mins is slightly too aggressive…but also people who…for a variety of reasons…prefer shorter intervals done at a slightly more intense effort.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.  Much like warm-up but doesn’t need to be as long in duration.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #9 – 7/4/18 (8:00AM)

Hey All,

The plan for the 4th of July workout…starting at 8:00AM this Wednesday:

Warm-up  – We’ll break into groups according to current fitness level and do 15-20 mins of easy jogging…or jogging mixed with walking. This should be relaxed.

Track workout – 8 x 2 mins @15-20 min race effort (pace you could hold for 15-20 mins if you had to) with 75-90 sec recoveries. If heat is really oppressive, we can extend recoveries where needed.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.  Much like warm-up but doesn’t need to be as long in duration.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #8 – 6/27/18

Hey Gang,

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

Warm-up  – We’ll break into groups according to current fitness level and do 15-20 mins of easy jogging…or jogging mixed with walking. This should be relaxed.

Track workout –  1 x 5 mins @30+ min race pace, 2 min recovery, then 6-8 x 90 secs @repeatable (getting slightly faster as you go) pace with 90 sec recoveries.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.  Much like warm-up but doesn’t need to be as long in duration.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #7 – 6/20/18

Hey Folks,

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

Warm-up  – We’ll break into groups according to current fitness level and do 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy…although pushing the last 2-3 mins of the warm-up can be good as it helps you transition into the track work.

Track workout –  Pick-ups of 4, 2, 2, 4, 2, 2 mins @~20 min race pace with 1-2 mins walk/jog/re-group recoveries…then (maybe) 2 x 200m as you feel w/full recovery.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.  Much like warm-up but doesn’t need to be as long in duration.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul

2018 Running Program – Workout #6 – 6/13/18

Hi Superstars,

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

Warm-up  – We’ll break into groups according to current fitness level and do 15-20 mins of easy jogging…or jogging mixed with walking. This should be easy…although pushing the last 2-3 mins of the warm-up can be good as it helps you transition into the track work.

Track workout –  pick-ups of 1, 2, 3, 4, 3, 2, 1 mins with walk/jog/re-group recoveries of ~2/3 of the pick-up duration. Suggested pace for the first 4 pick-ups is 20-30 min race pace. After that…go as you feel.  We’ll modify workout for individuals as necessary.

Cool-down – 5-20+ mins of easy jogging or walk/jogging…or walking.  Much like warm-up but doesn’t need to be as long in duration.

Note: All participants will be guided to the appropriate group for both warm-up and track.

Guests and drop-ins welcome…

See you there…

Coach Paul