Category: Open Road
Anything that doesn’t fit into other categories.
Winter Workout #3 – 12/4/19
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