Category: Open Road

Anything that doesn’t fit into other categories.

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

2019 Running Program – Workout #14 – 8/7/19

Hi Troops,

Here’s the plan for Wednesday. Looks warm so will take that into account.

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 3 sets of 3 x 2 mins @ repeatable pace (~15 min race pace) with 90-120 sec recoveries, 3+ mins recovery between each set.

It’s basically 9 x 2 mins with extended rest after every 3rd pick-up.

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 #13 – 7/31/19

Hi Folks,

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 1:30, 1:30, 3:00, 3:00, 3:00, 1:30, 1:30. Recoveries will be ~1:30 after the 1:30 pick-ups and ~2:00 after the 3:00 pick-ups. Suggested pace is one that you could sustain for ~15 mins.

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 #12 – 7/24/19

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 –  Pick-ups of 4 x 4 mins @20-30 min race pace with ~2 min recoveries.

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

Note: Recovery is on shorter side. Pace accordingly. Cooler weather will help.

Guests and drop-ins welcome…

See you there…RAIN or SHINE!!!

Coach Paul

2019 Running Program – Workout #11 – 7/17/19

Hi All,

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 3, 3, 2, 2, 2, 2, 1 mins with recoveries approximately equal to same length as interval. Suggested pace for pick-ups is pace you can hold for 10-15 mins…on the night…if you had to. Main thing is that your pace is repeatable.

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