Nice & reduced volume this week…
- If you are planning to come to track on Tuesday only, please do Day 1 on your own.
- If you are planning to come to track on Thursday only, please do Day 1 on your own.
- If you’re coming to both days of track. please do Day 3 on your own.
- If you’re coming to neither track days, please do the whole thing, or as we’ve discussed.
Remember, running = power walking for some of you.
Day 1 – We are again working on distinguishing different paces. 10-15 min warm up, 5 min easy jog, 2 min walk.
Main Set: objective is to get faster as your time running gets shorter.
- 5 min run, 2 min recovery
- 4 min run, 2 min recovery
- 3 min run, 2 min recovery
- 2 min run, 2 min recovery
- 1 min run, 2 min recovery
3-5 min cool down easy jog/walk.
This is a great one to build as a workout in Garmin, so your splits stay exact. Helps keep you on target too.
Day 2: Longer intervals
- 10-15 min walk/easy jog as warm up
- Main Set: 3x 8 min at “natural” pace, 2 min recovery walk in between (remember we talked about Zone 2 was slower than natural… so you’ll have a little more intensity, but shorter time)
- 3-5 min cool down
- Stretch afterwards
Day 3: Endurance day. 1 hour of movement, somewhere in between leisure & Z2. If you were running before the start of this program, warm up 10-15 minutes, then run 20 min Z2, then power walk the rest.
Week 8, Day 1: working on “race pace”
This one ideally is done at a track – Memorial Field track is open to public if you’re nearby. You can also set your Garmin to track the distance if that’s not an option.
- warm up: 3 laps
- 2 laps of walking the curves, pick up the pace (run or walk) on the straights – we call these strides. We’re starting to get some intensity, so this helps you get ready. When you start the straight, easy pace, then begin to increase pace to about 80% at 60y (look at football field markers), then slow down over the next 20y.
- Main Set: 2-3x 1000m running (2.5 laps), walk the 200 (.5 lap) back to the start as recovery. Goal: Same pace throughout. The first one you’re still fresh, so keep it easy. You want to be able to repeat the same time each rep.
- cool down: 1-2 laps easy
I did Day 1 last week. I’m slightly ahead as I now try things out. I found when I got down to the 3, 2 & 1 min sections, I felt like I was actually running. Like I used to. It was nice. I’m grateful to have you joining me on this journey, and if you’re still on target for GoodLife and haven’t registered yet, please select team “The Quack Pack”
Have a great week!