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PRRC 2008 Training Tips & Track Workouts Members & Guests:
Below is the PRRC track workout schedule (at the Holy Cross Track).
Before getting into the workouts, here a few words about track training:
The first thing is to realize this corollary: training hard in conditions of high heat and humidity does NOT make you tougher and better prepared to run fast when the weather cools off. Yes, you will inevitably run faster when September rolls around. But that does not mean you train now at the same intensity, and at the same length as you would in the fall. All that will lead to is excessive fatigue, burn-out, and diminished performance during the fall racing season.
As a result, make the following adjustments:
1. Keep speedwork to shorter intervals. Bear in mind though that some marathon training programs would suggest longer intervals and tempo runs at this point in preparation for a fall marathon. It is your choice to follow your schedule or to use the ones posted below.
2. Throw out the pace clock on long runs, and set reasonable upper limits on the TIME you are on your feet. Most advanced training programs (Dr. Jack Daniels, for one) recommend long runs set to time, not distance. Obviously, LSD routes are geared to distance. However, you should have the option of doing an "out and back" if your pace does not allow you to complete the full run within a reasonable time given your level of conditioning. Remember that the purpose of long runs is to maintain a relatively slow, "fat-burning" heart rate. If you stay out too long in the heat, your HR may accelerate to near-race level effort, the purpose of the workout will be compromised, and it will take you longer than it should to recover.
There's usually no need to walk during a long run, but it's also true that almost any running pace is fast enough. The biggest training mistake is running too hard on days, or in workouts, when you should be running easy. Save the extra effort for racing, which after all is what you are training for.
3. Hydrate, hydrate. But smartly. This cannot be emphasized enough. But please use sports drinks, supplements, or other sources of sodium and other minerals so your system remains in balance.
4. Swim, swim. If you are a proficient swimmer, there is no better way to supplement your running workouts, while doing something that takes some stress out of your weekly workload. Even if you are not a swimmer, pool running (deep water required) is a great alternative to running on a hot day.
5. Be confident. Even if you workouts are shorter and slower than some program in a book or magazine may prescribe, be confident that by training well "within" yourself in this weather, you are out-smarting your competition and will be in better shape to let it fly in the fall. If you get comfortable running 15 – 20km’s each weekend at a slow pace in June and July, you will easily be able to extend that in August and September and get in enough long runs to be in shape for October marathons.
Final Points to Ponder There are some important points to remember when performing track workouts: · You should always perform a thorough warm-up before attempting any of the following workouts. Do a 10- to 20-minute warm-up that builds slightly in intensity before the hard work. · Follow the warm-up with some drills and strides to get your muscles firing and ready for the effort to come. · If you need rest, take it, but keep in mind that the rest is structured for a reason, and thus should not be deviated from too much. · You will be tired at the end of some of these workouts, so it is okay if you feel fatigued as the workout comes to an end. · If you are unable to maintain the speed required for the workout, then shorten the workout rather than blow up. · Make sure you cool down after the workout. You will be using your anaerobic engine in these workouts, and thus building lactic acid in your muscles, so a good cool-down is very important to allow the body to process the lactic acid. · Whenever possible, try to switch the direction of your running about halfway through the workout. This will help to balance the muscles as you run in circles · Build up to track workouts. Do some speed sessions on trails first and then add in the track. Do not do more than one session a week on the track, as it is too hard on your body and you will get injured. Once every couple of weeks will be beneficial. You do not need to do all your hard runs on a track -- measure out some 1-2km intervals on your local trails for when you are doing longer speed sessions. Now, to the schedule . . .
The schedule is subject to change, primarily due to weather conditions. This may include lengthening the suggested repeats in case of unusually cool or dry weather, or truncating the workouts a bit if the heat and humidity are severe. In rare cases, usually associated with air quality or near-certain thunderstorms, the workout may be cancelled altogether. Such announcements will be made in advance (if possible) on the "Forum" page of the PRRC home page.
A word about the workouts: to account for the summer heat, and to acclimate any Marathon Training runners to the rigors of regular speedwork, the recommended repeats will mostly be in the 400M to 800M range in June and July. Longer intervals will appear in August, and will be a prominent feature in September and October. Keep in mind that our standard 10K pace 400M workouts -- with a mere 100M jog rest interval -- achieve virtually the same training effect as a "tempo" workout, while giving you more frequent breaks. Suggested workouts to substitute for those posted here are always welcome.
Note that these are suggested workouts. Intensity and distances can be adjusted for level of ability, weather conditions, and to each runner’s discretion.
Without further ado, the workouts: Warmups: 1 ½ mile warmup (2000m – 2400m) Stretches: recommended A, B, C, D’s pre workout Cooldowns: 1 mile (1600m) cooldown First Timers to Track: 1 x 1200 w/ 2:00 to 2:30 rest, 1 x 1600 w/2:00 to 2:30 rest - 1200m cooldown
May 20: 200 m, 200 m jog, 200 m, 200 m jog, 400 m, 400 m jog, 400 m, 400 m jog, 200 m, 200 m jog, 200 m, 200 m jog, May 27: 4 x 200 with 45 seconds rest 2 x 400 with 1:00 rest 1 x 800 with 2:00 rest 2 x 400 with 1:00 rest 4 x 200 with 45 seconds rest June 3: Ladder 400m, 800m, 1200m, 800m, 400m w/jogs of 200m, 400m, 600m, 600m, 400m, 200m June 10: 8 x 500M at 5K pace. 300M rest June 17: 8 x 600M at 5K pace. 400M rest.
June 24: 400M repeats at 10K pace. 100M jog interval Beginners should aim for 8 repeats. More advanced runners should aim for up to 14 repeats. or Strength work: 3 x 1600m @ tempo pace 400m jog recovery
July 1: 6 to 8 x 800M repeats @ 5K pace. 400M jog rest.
July 8: 400M repeats at 10K pace. 100M jog interval. Aim to complete 2 more repeats than you did on June 24
July 15: 5 x 500M @ 5K pace. 300M interval rest. 5-Minute Break.
5 x 400M @ 5K pace. 200M rest interval.
July 22: 400M repeats at 10K pace. 100M jog interval. Aim to complete 2 more repeats than you did on July 8.
July 29: 8 to 10 x 800M repeats @ 5K pace. 400M jog rest.
August 5: 4 x 1600M @ "Tempo" pace. 200M jog interval.
August 12: 8 x 600M @ 5K pace. 400M jog rest.
August 19: 3 - 4 x 1600M @ 10K pace. 400M jog interval.
August 26: Whistle Workout – 1 mile cooldown
September 2: 400M repeats @ 10K pace. 100M rest. Aim for minimum of 16.
September 9: 5 x 1000M @ 5K pace. 600M jog rest.
September 16: 2 x 15:00 tempo-pace run. 2:00 rest break.
September 23: 2 X 2400m w/ 800m jog interval
September 30: Race tuneup - Ladder 1600m, 1200m, 800m, 400m w jogs of 800-600-400-200 See you at the track!
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