Author: Coach Paul

2018 Running Program – Workout #23 – 10/10/18

Hello my fine fleet-footed friends,

Here’s the plan for Wednesday:

Warm-up  – 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 – Pick-ups of 2, 2, 4, 8*, 4, 2, 2 mins @25-30 min race effort (pace you could hold for 25-30 mins if you had to…not too hard) with recoveries 1/2 duration of pick-up.

*Note – The 8 minute pick-up is to be done exactly at goal half marathon or marathon pace…depending on which you are doing this Fall. If you are doing neither, do it paced on estimated half marathon pace.

We’ll make individual modifications as necessary.

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

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 #22 – 10/3/18

Hi Gang,

Here’s the plan for Wednesday:

Warm-up  – 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 – Pick-ups of 2, 3, 4, 5, 4, 3, 2 mins @30 min race effort (pace you could hold for 30 mins if you had to…not too hard) with 1-2 min recoveries (approx 1/2 duration of pick-up). This is a tough workout. Make sure to pace accurately.

We’ll make individual modifications as necessary.

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

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 #21 – 9/26/18

Howdy Folks,

We’ll go with an old standard for this Wednesday:

Warm-up  – 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 – 6 x 4 mins @30 min race effort (pace you could hold for 30 mins if you had to…not too hard) with ~90 sec recoveries.

We’ll make individual modifications as necessary.

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

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 #20 – 9/19/18

Hi Dear 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 – 4 x 6 mins at 30 min race pace w/2 min 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 #19 – 9/12/18

Hi Gang,

I’m afraid the tough weather is returning….although I’m noticing people have definitely become stronger by running in the heat.

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 – 6-9 x 3 mins at 30-35min race pace w/60-90 sec recovery (Note: Recovery is short! We’ll adjust a bit according to weather).

Note 1: Pacing is similar to last week.

Note 2: Depending on your goals…and/or fitness level…some runners may want to run every other pick-up…or 2 of every 3.

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 #18 – 9/5/18

Hi Everybody,

Weather looks slightly better 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. Time it so you are ready for the track at ~6:20PM.

Track workout – choice of one of the 3 workouts…all done together:

  1. 5 x 5 mins @40-45min race effort (pace you could for 40-45 mins if you had to), with 1 min recovery (this is essentially a 25 min tempo run with 1 min breaks)
  2. 5 x 4 mins @30 min race effort, with 2 min recovery
  3. 5 x 3 mins @repeatable pace, with 3 min recovery

Essentially, we’ll be starting an interval every 6 minutes…give or take…so you’ll be able to do anything that works within that framework.

In some cases…I’ll make suggestions as to what might be your best option.

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 #17 – 8/29/18

Hi Friends,

It looks like the weather is once again going to provide extra challenge. At this point in the year…we usually extend the length of the intervals…use short recoveries…and run at paces a little that are a little slower…but a bit more specific to those training for longer races (half marathon, marathon etc).  Unfortunately, the severe heat makes the long intervals impractical this week. We’ll go with a different approach.

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 – 3-4 sets of 3 x 2 mins w/1 min recovery, 2-3 mins recovery between sets.  Suggested pace for the 2 min pick-ups for those doing all 4 sets is the best pace you can hold for 30 mins continuously…on the night.

Another way describing this workout would be – 9-12 x 2 mins with a 1 min recovery, except recovery will be 2-3 minutes after every 3rd pick-up.

Please note:  For many of you..I am going to suggest you skip 1 of every 3 pick-ups…so you get longer recovery. I’ll explain at the track. 

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 #16 – 8/22/18

Hi All,

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 – Pick -ups of 2, 4, 6, 4, 2 mins @20-30 min race effort (pace you could hold for 20-30 mins if you had to) with recoveries of 1:15, 2:30, 3:45, 2:30, 1:15. Recovery might be a little longer if heat & humidity returns in full force.

Note 1: We’ll reduce the duration of the middle 6 minute pick-up for those that are tired from Falmouth and for others whom it may be a bit too much on the night.

Note: 2: We’ll do a bonus pick-up or two for those looking for a little more volume.

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 #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