Author: 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

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