Category: Open Road

Anything that doesn’t fit into other categories.

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

2019 Running Program – Workout #10 – 7/10/19

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 –  Pick-ups 4:00, 4:00, 2:00, 2:00, 1:00, 1:00, :30, :30 mins with recoveries of ~2:00. 2:00, 1:30, 1:30, 1:00, 1:00, 1:00 respectively. Run 4 mins pick-ups at 20-30 min race pace. Run 2 min pick-ups at ~15 min race pace. Run remainder of pick-ups as you feel.

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