Tuesday Speed Workouts

A note re nomenclature: T=tempo, L=a touch faster than 5K pace, M=3K pace, S=1500m pace, F=800m pace. Numbers in parentheses are recoveries. Hyphens designate 100m floats (roughly marathon pace). Two hyphens, as in — means 200m float.

Tuesday, September 21, 2022. Last workout of summer. We will have two workouts (or two versions of the same workout, to be more precise). For those who are “training through” the first XC race (or not doing it), we will have something we did a few years ago for XC season: 8-? x fast-finish 600s. The protocol is to run the first 400 at L pace, then finish fast. For those wanting a bit more taper, we’ll modify those to run L pace the first 300m, float 100m, then finish hard, and cut the number of reps to 6. Note that both groups are doing 600s, just pacing them differently. 400m recoveries.

Tuesday, September 13, 2022. This is the day for the (much shortened) resurgence of TRL’s Tour de Goose. At the moment, it’s a one-event tour with the event being: drum roll: the Storming of the Bastille. In honor of Marie Antoinette said Bastille stormers will carry cake. Specifically, this will be a 400m or so uphill dash, to be done at the end of the workout. To ensure that everyone gets done with the main workout at about the same time, it will be another group-building classic: 12 x 400 on 50 percent recoveries, done in groups. Low-volume runners might want to hold it to 10 reps to save energy for the sprint. Most of you have done this workout before, but I will explain onsite.

Tuesday, September 6, 2022. It’s hot again, but shade is more prevalent, and we’re used to this by now. So the workout is 1000m breakdown. We last did that on July 5, if you want instructions. High mileage folks will add some rat-a-tat 400s at the end. An alternative workout or workouts will be designed on site for those with specific needs.

Tuesday, August 30, 2022. It was hot. We did the hill cone workout.

Tuesday, August 23, 2022. The weather looks good (for those who’ve heat acclimated), so we will do something very unusual. Start with 5 x 700 (300) hard (whatever that is). Then 3 x 500 (300) harder. High volume runners (meaning those running more than 40 miles a week) can add one 700 or 500 for every 10K they run beyond 40 miles a week. If you’re not sure what your 700m or 500m time should be, take splits at 200m or 400m and just hold the pace. This will be fun, fast, and nothing we’ve ever done before, which in and of itself is always fun.

Tuesday, August 16, 2022. Two options today. (A) 12s and 2s. Specifically, 3 x 1200 (400) @L, and 4-6 x 200 (200) @S. High-volume runners can do up to 5 1200s. The 1200s can be on the track or cross-country style on the chips and trail (or a mix). (B) 2-mile time trial followed by up to 2 miles of rat-a-tat 400s.

Tuesday, August 9, 2022. We will continue the progression. Floats. We will do 4 sets of 300-300-300-, plus the usual 0-4 x 150 for those who want it. (High mileage folks can do 5 sets of the 300s). On other matters, I have been asked about Saturdays on the Grass. They will indeed occur in cross-country season. I’d been thinking of them in August, but I’m trying to keep options open for a bit of vacation, something I’ve not done much of during Covid. That said, I am willing to do these on an ad hoc basis any weekend I’m in town, starting this Saturday. If you are interested, please comment, and we can select a site. This will become more formally organized after Labor Day.

Tuesday, August 2, 2022. Yay, temps under 90! We have another heat wave coming but have a break to do a more normal workout. That said, it’s still fairly early season, so let’s do a fun…early season workout. We’ll do 10 x 500 on 1 min recoveries, with the option of up to 4 x 150 at the end. If you’d rather go longer, an option is 3 x 1 mile @ T (75 sec); 1 x 800 @M (400), 1 x 400 @ S (400) and 1-4 x 150 hard (2:30 walking recoveries.

Tuesday July 26, 2022. It is going to be hot, but as of now, Tuesday practice is not cancelled. But neither am I heavily promoting it. You folks are responsible adults and some of you are quite well heat acclimated. The magic word that allows this to go on is “shade.” We will assemble on the shady side of the track, then do the hill cone workout on Terwilliger, where shade and trees should make it bearable. (If we had no choice but sun on the track, I would cancel.) Bring water, because Terwilliger is 400m from the water fountain). Don’t bring macho attitudes. Take your time on the recoveries, and if you’ve decided you’ve had enough, call it a day. If you’ve done nothing to heat acclimate this summer, sit this one out. If last Tuesday was reasonably comfortable and you’ve not been dodging heat ever since, you are probably decently acclimated–that day was 90 at the time of the workout, with less recovery (a higher “density” of speed) and partly in sun. Friday was 84 with 3 miles of continuous run. An alternative that at least one person will be doing is very short sprints, in the shady part of the track with long recoveries. That is an option for those wanting to do something completely different, because so long as you are comfortable with the air temperature you don’t have time to build up much internal heat.

Tuesday, July 19, 2022. We will have two workouts. (a) 12 x 400 on “50 percent” recovery. I’ll explain to those who’ve not done it before. If it’s hot, we may stage out of the shaded side of the track. (Which allows you to do recovery in the shade.) (b) a repeat of last week’s hill loops through the woods. (c) Whatever is relevant to what ever anyone else is training for.

Tuesday, July 12, 2022. The July 5 workout was altered by unseasonable weather and the fact that most of the group had either raced a half-marathon the day before or had done altitude camps where they’d run long distances on trails. Given that, the workout was revised and the posted one postponed until a larger, recovered, group was ready for it. I.e, this week’s workout is the one not run last week: 1000m breakdown. We will also warm up with 1-2 x 30m flies, just to learn the protocol. Other options are possible, but you’ll have to tell me your target race, when you show up. An alternative will be 1-mile to 2K loops in the wooded trails behind Duniway. Route to be explained on site.

Tuesday, July 5, 2022. Weather looks warm but seasonable, so we’re good for whatever your heat acclimatization now allows (which should be a lot). We will have multiple options. #1: 1000m breakdown. We’ve not done this since April, and it’s fun. Starts with 1000m at L pace, then 900, 800, etc, all the way down to 200, speeding up as you go. Details are on Outside, or will be presented on site. This if fun, and popular. #2 is tempo alternations: up to 8K of 800/200 alternations, for those looking for long races in the near future. We will also warm up with 1-2 x 30m flies, just to learn the protocol.

Tuesday, June 28, 2022. We have two workouts. (a) Aussies, plus 0-4 x 150. (b) 1 x 1000 (400), 1 x 800 (400), 1 x 600 (400), 1 x 400 (400), 1 x 200, followed by 4-8 x rat-a-tat 400s. Start at L pace on the long intervals, and speed up as you go down the ladder.

Tuesday, June 21, 2022. First day of summer, and gonna be warm and very sunny. So we will do hills in the shade, on Terwilliger. Most of you know the drill: roughly 100m, 200m, 300m, and 400m, in sets, recover back down the hill. Three sets for most; 4 sets for high-volume runners. There is also a taper workout for people doing Rose City Mile. It is 1 x 800 (200), 1 x 600 (200), a x 500 (300), 1 x 400 (400), 1 x 200. People doing this can move up to the hill for the three short ones. For those doing the Flat Half (and who don’t feel too strongly affected by the heat, we will do tempo runs in the shade. I will show you the loop, but you can run up the hill by the trail down the sidewalk, and back to Duniway in mile repeats, with floats. 30 min of that is a good workout.

Tuesday, June 14, 2022. We will continue to have multiple options. #1 is for those doing the Rose City Mile (or just interested in testing themselves at the mile distance). It’s a quick, intense, test, called the Kosmin Test. Run 60 sec as hard as you can. Bring something to mark how far you get (anything you can carry and drop at the spot). Recover 3 min (walking). Return to the marked spot and run another 60 sec, as hard as you can. Again, mark your spot. This time, the recovery is 2 min. Then run another all-out 60 sec, take a 1 min recovery, and do a final all-out 60 sec. Your total distance, can be used to predict your mile time. More importantly, how you fare on each of these reps is a strong indicator of how you need to train. Then, take an 800m jog recovery and finish with 3 x 800 (200) @ L pace. High volume runners can add 1-2 more 800s. Option #2. This one is utterly different, and focused on much longer runs. Start with 2 miles of 700/100 alternations (700 at 10K pace, 100 as a moderate jog). Recover for 400m, then do 2000m of 200/200 alternations, as last week. Finish with 4 x 150, hard. High-volume runners can add extra 700/100 alternations, or do more 200/200 alternations. Option #3. Kosmin test followed by up to 6 x 400 (15 sec) @ T. I call these rat-a-tat 400s. If you want to read about the Kosmin test, my article is here: https://www.outsideonline.com/health/running/racing/race-strategy/filling-the-unforgiving-minute-predict-your-mile-time-with-the-kosmin-test/?fbclid=IwAR1umlejEm393KzCEvdZ6o60787LSRdE3fu7CmkDFI8OOWZTbZZ2deX6SAI.

Tuesday, June 7, 2022. We will again have several options. Option #1. 6-11 x 600 (25 sec) @ 10K pace, plus 0-4 x 150, hard. This one is largely for those tapering for races this weekend. (They should do only 6 reps of the 600s, plus 2 of the 150). It’s also good for low mileage runners, who can do fewer than 11 reps.) Option #2. Repeat modified “Pre’s 200s” as described last week. Last week taught you the rhythm; this week let’s you drill it in. Option #3. Option #3: Three to four sets of 3 x 300 (1 min) @S or a touch faster, on 500m SLOW recovery between sets, as we did on May 17. Note: Four sets of this is A LOT, so three sets is probably enough. Option #4 (if your goal is the Flat Half, with nothing in between), 3-6 x 2000, run as 600/400 alternations, on 400m jog recovery. Or just do a lot of the 600s in option #1.

Tuesday, May 31, 2022. Option #1. For (normally) 5K runners working on the mile. 2 x 800 (200) @ L, 2 x 400 (400) @ S, 2 x 200 (200) @ F, 2 x 400 (400) @ S, 1-2 x 800 (200) @ L. Option #2. Modified “Pre’s 200s.” This is Pre’s famous 30/40 workout, adjusted for your pace. The fast 200 is at vVO2max, probably midway between 1500m and 3K pace. The “slow” one is a little slower than marathon pace. Run continuously, until you’ve had enough. I know; that’s scary. Figure totaling 2-3 miles of it, with a set break, if needed. But if you run it too fast you won’t get there. Option #3. “Ersatz miles”: 3 x 600-400-600- (500) @ L; 4 x 150. Option 4. For low-mileage runners. Do Option 2, but limit the volume and run the “slow” 200s a bit slower–briskly, but not super briskly. Take set breaks as needed. Don’t exceed 2 miles.

Tuesday, May 24, 2022. Option #1. 1 x 800 (200) @L; 1 x 600 (200) @L; 2 x 400 (400) @S; 2 x 200 (200) @F; 2 x 400 (400) @S , 1 x 600 (200) @L; 1 x 800 @L (optional). This is great for milers, or just for fun. Option #2: 4-6 x 400 (400) @ S; 4-6 x 200 (200) @s. Option #3 (for new runners), 6-8 x 400 (200) @ L.

Tuesday May 17, 2022. Option #1. 1 x 1000 (400), 3-? x 500-500-, (400) 1 x 1000 all @ L. Option #2. Aussies. Those are 3 miles of 400/200 alternations. Do the 400s at L or M, the 200s at marathon pace. Fast and fun. Higher volume runners can add extra reps of #1 or #2, or do up to 4 x 150 at the end. Option #3: 3 to 4 sets of 3 x 300 (1 min) @L or a touch faster, on 500m SLOW recovery between sets. Note: Four sets of this is A LOT, so three sets is probably enough.

Tuesday, May 10, 2022. Option #1: 2 x 600 (400), 3 x 800 (400), 2 x 600(400) @ M. Option #2: 1 x 1 mile @ T; 1 x 800 @ M (400); 1 x 600 @M (400), two sets of 400 (400) 200 (200) @ S. Option #3: whatever is appropriate for anyone else’s needs, as conveyed to me.

Tuesday, May 3, 2022. We will have 2 options, plus whatever anyone else wants to do (and might get company for). Option #1: 10 x 500 (1 min) @ L. Do this in groups, and let the recovery time vary a bit so you can regroup. People tapering for Saturday track (I know of at least one) should do a reduced number of these. Can finish with 2-4 x 150, if desired (you might want to drop one or two of the 500s if you do that unless you are running more than 40 miles per week). This is a popular, fun 5K/10K workout, and we’ve not done it for a while, as far as I can tell. Option #2: Ersatz miles. 3 x 600-400-600– (400) @ L, plus up to 4 x 150. The astute will note that these miles are actually 2000s. They have 1600m of speed. Note the double float after the final 600. That makes it 200m of float.

Tuesday, April 26, 2022. Option (a). After all the floats, Billats, etc., we will do something much more standard: twelves and twos. That’s 3 x 1200 (400) @ L and up to 6 x 200 (200) @ S. High volume runners can do extra 1200s–how many we can discuss at the track. Option (b). Ersatz miles. 3 x 600-400-600- (300 slow) @ L. 4 x 150. We will have at least one person doing this for a June marathon. (c) Taper workout for Eugene. 6 x 600 (20-25 sec) @ T to 10K pace. 3 x 150.

Tuesday, April 19, 2022. Two options, both a bit exotic, because in second winter we need to find fun! (a) 7 x 700 (300) @ M (take the 300m slowly). (b) 4 x 500-500- (400) @ L and up to 3 x 200 (200) @S.

Tuesday, April 12, 2022. Three options. (a) Floats plus a bit of speed. 3 x 300-300-300-300- (400) @L or M. 1 x 400 (400) @ S. 2 x 200 (200) @S. Unless it’s wickedly cold, then do another set of floats. (Notation for this is described above, re nomenclature.) (b) Taper workout for Boston. 6-8 x 600 (25 sec) @ T; 2 x 150. (c) For longer upcoming races like Eugene: 3-5 x 2000m @ T (90 sec). Can be done as alternations.

Tuesday, April 5, 2020. Two options, short and fast and not-so-short and not-so-fast. (a) 1000m breakdown. We did this a couple months ago, before Billats. I’d like to come back to it afterward. It’s also a very good general preparation workout for a wide range of races. If you don’t know the workout, there’s an article about it linked on the lead running and coaching section of this website. (b) 600/400 alternations. Up to 8K of them total, either in one large set or smaller ones of 2K or 3K. This is a good one for those doing Eugene.

Tuesday, March 29, 2022. As always, there will be two options. (a) Billats. Round 2. Plus 4 x 150 if desired. (b) 600/400 alternations. This is for the marathoners (Boston or Eugene). Volume is up to 10 percent of your weekly volume, plus one mile. Note the world “up to.” Non marathoners can do 6K of this. Can be broken into sets if needed. The 600 is at 10K to tempo pace, the 400 is at marathon pace or a touch slower. If done in sets, make them 2K or 3K with 400m recoveries.

Tuesday, March 22, 2022. We will have 2 options. (a) Hill cone drill; (b) 4 x 400 (400) @ S (for those who prefer track; (c) 600/400 alternations (if anyone wants long tempo), 4 to 8 km total, in sets.

Tuesday, March 15, 2022. We will have three options. (a) 3 sets of 3 x 300 @ S (1 min). (b) Billat 30-30s. This is a whistle drill. 30 sec at M pace, 30 sec float. (First rep is 1 min, just to get you going.). Continue as far as seems reasonable, continuously. If you don’t make it at least 10 minutes, take a set break and repeat. Anything more than 15 or 16 minutes of this is a lot, so this is intense but short. (c) 6 to 10K of 600/400 alternations (400m recovery between sets of 2K or 3K). Paces are 10K/marathon pace. 10K for the 600, marathon pace for the float.

Tuesday, March 8, 2022. Today had 2 main workouts. (a) 4 x 800 (200), @ L; 2 x 400 @ S, 2 x (200) @ S. People tapering for Shamrock 5K will do the same, but with fewer reps. (b) 4-6 x 1 mile @ 10K (75 sec).

Tuesday, March 1, 2022. Cold gone. Wet back. We will have 3 possible workouts: The main one is 4 x 800 (400) @M; then 3 x 400 (400) @ S. Workout (b) will be 6-8 x 600 (20-25 sec) @ 10K and 3 x 400 (400) @ S. And if anyone wants to do long intervals, they can do 3-4 x 2K @ T (90 sec).

Tuesday, February 22, 2022. It’s gonna be cold, so we’ll do long and aerobic, and save the shorter more intense work for better conditions. That said, the dew point is very low, so we probably won’t have to contend with frost. (I hope). We will have 3 options. (a) 5-? x 1000 (400) @ L. (b) Same, but some of the 1000s can be done as 400-400- floats (this is less intense if you’re just getting into speed for the season). (c) 3-5 x 2K @ T (90 sec). It’s too cold for 150s, so we’ll save those.

Tuesday, February 15, 2022. Two options. (a) 1000m breakdown, described below for November 6, 2021. It’s a great one to do as we are ramping up for the start of track season and for Shamrock. It’s a also good prep for Billat 30-30s, which I’ll want to do a couple rounds of. (b) 5-8 x 1000 (400) @ L (or a second or two a lap slower if doing more than 5). This one is for those contemplating longer races. Recovery 200s are good for both workouts. Neither workout will have hard 150s at the end.

Tuesday, February 8, 2022. Workout options: (a) 6 – 8 x 800 (400) @ M. Plus 0-3 x 150. Definitely do the 200m recovery intervals after this one. (b) 3-5 x 2K as 600/400 alternations (90 sec) @10K/a bit slower than Marathon pace, plus the 150s. Recovery 200s optional for this one.

Tuesday, February 1, 2022. Wow, a new month, and probably no ice tonight. The workout will be floats, continuing a progression of short-recovery intervals. Let’s do 4 to 5 x 300-300-300- (400) @ L. Those are basically 1200s, with 900m at 5K pace, and 300 in the floats. Finish with up to 4 x 150. High-mileage runners can do 6 sets.

Tuesday, January 25, 2022. We will start with a new drill, probably on the soccer field if the track is busy with other groups. This is a skill we’ve practiced occasionally, but not recently, and we will use it instead of normal strides: practicing making 180-degree turns around a cone, as you do in a road race. Most people do this inefficiently, without thinking much about it, and if you find the most efficient way (for you) you can pick up a couple of seconds each time a course does this. And it’s fun. The workout will be 12 x 400 on “50 percent” recoveries. We last did this 11/23 (also paired with the 500s we did last week; I like to use these to reinforce each other). Scroll down for instructions. This will be followed with up to 4 x 150 and the recovery 200s we’ve been doing. If you want something different, you can do 4-6 x 1 mile @ 10K pace (75 sec)

Tuesday, January 18, 2022. We will start with something new. 1-2 x 30m flies unless the temperature is colder than predicted. Mostly, I want to teach this, so you can do it on your own. This will take about 2 minutes, maybe 3. Then the main workout is 10 x 500 (1 min) @ L. This is a fun, quick, workout, which we do ever couple months. It’s also a good one for early season. Followed by up to 4 x 150 and the 200m recovery reps we’ve been doing. If you want something totally different, you can do 4-6 x 1 mile @ 10K pace (75 sec).

Tuesday, January 11, 2022. As usual, we will have two workouts (or more if someone is working toward a specific goal). The (a) workout is a 3000m time trial. We did this a while ago, but there are people who either didn’t do it then, or have sped up enough it would be good to repeat it. That will be followed by 6 rat-a-tat 400s (400s run at 10K pace on 15 sec recovery). The (b) workout will be 2 x 3000m of 600/400 alternations (trading 10K and marathon paces, with 400m easy between sets). Both groups can, add 2 x 150 at the end, though the time trialers might not want to.

Tuesday, January 4, 2022. Welcome to the new year. Weather looks wet but not cold by recent standards. For those going to San Diego Nationals, there will be a taper workout, described on site, based on who is there. For the rest, my first suggestion is to arrive early enough that after your normal warmup, you can find somebody who does drills, and get them to teach you their routine.

Tuesday, December 28, 2021. The last workout of 2021 (may it rest in peace and yield to a happier 2022). I’m not sure of track conditions, so let’s go for a workout that can be run on the turf, just to the inside of the track, if footing requires. We will do an inverted pyramid. 1 x 1200 (400), 1 x 800 (400), 2 x 400 (400), 1 x 800 (400), 1 x 1200. Start at L pace for the 400, and, if temps and conditions warrant, speed up. I will be in Zoom until at least 5:30 and live toward the east, where it’s colder and icier, so if I can’t make it, Lauren is in charge. If the track is slick, use the infield. That should have good footing, but use your judgment. Finish with the 5 easy 200m cooldown reps we’ve used before.

Tuesday, December 21, 2021. There will be one main workout: 2 x 600 (400), 3 x 800 (400), 2 x 600 (400) @ M. This is a nice all-purpose workout that allows time to regroup with your friends, which is good on the darkest Tuesday of the year (at least in this hemisphere).

Tuesday, December 14, 2021. The “a” workout will be a precision pacing competition. 12 x 400 (200) at the pace you hit in last week’s time trial (or any other pace you want). On the first rep, you pick your target pace, and try to hit it, using however many splits you need. On the second, you can change your target pace, based on the first rep time, but for it and the rest of the workout, you can’t look at your watch until you’ve finished the rep. Score 1 point for each second you are off pace, or, if you are really good, 0.1 point for each 1/10th sec. Low score wins. The “b” workout is for those who really, really don’t want to do this: 3-6 x 1 mile (400) @ 10K pace. Or, you can do 12 x 400 (200) without engaging in precision pacing,

Tuesday, December 7, 2021. For those going to Florida, this is a taper workout. You did tempo Saturday, so we’ll do a truncated workout to touch on faster speed. 3-4 x 600 (200) @ L, 4 x 200 (200) @ S. For the rest, we’ll do two things. (a) a 3000m time trial (or any other distance you want. (b) 6 x 600 (200) @ L, 6 x 200 (200) @ S.

Tuesday, November 30, 2021. Two options. One is the 1000m breakdown we’ve done before. It’s a great peaking workout for those going to nationals. The other is Aussies, which I suggested as an alternative last week, but instead did with Friday’s group. Both of these are described below. Aussies can be followed by 4 x 150, hard. And both should be followed by the 5 easy cool-down 200s we’ve done before.

Tuesday, November 23, 2021. Two options. Another old favorite: 400s run on “50 percent recovery” or Aussies. That’s two workouts. The 400s are 12 x 400, starting in groups at set intervals, based on how fast you’re running, with each repeat starting about 150 percent the amount of time you spend on the repeat. (Hence the “50 percent recovery”). Eg., if you’re running about 80s, you’d start every 120 sec. If you’re running 8 minute miles (2:00), you’d start every 3 minutes. We’ll have groups in 15 second ranges so everyone probably has companions. 12 reps total. Aussies are more of a tempo run, done as 400 hard and 200m float, for 3 nonstop miles. “Hard” means 5K to 3K effort. Float is about marathon pace. Finish both workouts with up to 4 x 150, and start the cooldown with the 5×200 at 10K effort we’ve done before. In groups, for team support. That’s a lot of instructions, but many of you have done this before, and I’ll explain more on site.

Tuesday, November 16, 2021. Another old favorite, and great for prepping for Saturday’s race for those of you doing it. Up to 10 x 500 (1 min) @ L. This also works really well with groups. For those tapering, I’d recommend holding it to 6-7 of these. Plus up to 4 x 150, hard. As an alternative (not taper) do 3-4 x 2K @ T (90 sec). Or consult on site.

Tuesday, November 9, 2021. This week we’re going to go back and repeat a popular one we did five weeks ago: the 1000m breakdown. It’s great prep for XC regionals at Pier, or pretty much anything else, because it hits all the variables. It goes like this: 1000m (400), 900 (300), 800 (200), 700 (300), 600 (4000), 500 (300), 400 (400), 300 (300) 200 (done.) The volume is high enough that people running less than 45 miles a week should skip the 500. The recoveries look weird, but realize that they, and the preceding interval, always add up to an even number of 100s. I.e., you always start at the 400m start or the 200m start. Paces start at L pace, and speed up. By the end, you can be at 800m pace. If that’s not to your taste or you have long-race goals, like a marathon, do 3-6 x 1 mile @ 10K pace on 75-90 sec recovery.

Tuesday, November 2, 2021. We will again have 2 options. (a) Taper workout for XC state championships. The big race is Saturday, so we want to stay sharp but not push. The hay is in the barn; the goal is to keep it from getting moldy. 6-8 x 600 (20-25 sec) @ T. And, 2-4 x 150 hard. Then finish as last week with “200s” in your recovery, but not fast! (See last week for instructions.) (b) Non-taper: 3-? x 1200 (400) @ L plus 4-6 x 200 (200) @ S.

Tuesday, October 26, 2021. Two options. (a) 5-? x 800/200 (400). Same concept as last week, but longer. Run the 800 at L pace, then finish fast. Think “S” pace, but it won’t be that fast. Finish with 5 x 200 @ 10K pace, no faster (30 sec walk). The 200s are the start of your cool-down. Reduce your normal cool-down volume by 1000m to accommodate. (b) 3-5 x 2K @ T effort (90 sec). Most people will want the (a) workout.

Tuesday, October 19, 2021. Two options: (a) 6-? x 600/200 (400). Run the 600 at L pace, then finish fast. I like to call this “S” pace, but it won’t be that fast. Full recoveries; (b) 3-6 x 1 mile @ 10K effort (75 sec). Most people will want the (a) workout.

Tuesday, October 12, 2021. Two workouts. The main one is Billat 30-30s under a protocol slightly different then we usually use. Run 30 sec at maximum aerobic speed (MAS), 30 sec moderate to easy, then back to MAS, etc. Target 2-3 sets of 20 min each, with a 3 min jog recovery. How many you do will depend on whether you do the recovery moderate, or easy. Note: either way, this is easier than the way we’ve done Billats before. We are in racing season; hence the adjustment. MAS, btw, is probably the speed you can maintain in a race lasting 7 or 8 minutes. I.e., somewhere between S pace and L pace. Do the first repeat of each set at 1 minute, so you can get a 200m split and verify your pacing isn’t too far off. I will blow a whistle for this, unless there’s a soccer match (as opposed to practice) that a whistle messes up. If I can’t do that, there is a variation on this that can be done without the whistle. An alternative workout for those either tapering or looking for something different is 600s @ no faster than 10K effort (12K better) on 20-25 sec recovery. If you are tapering, do 6-8 of these, plus 2-4 x 150. If you aren’t tapering, do 11, plus 2 x 150. (High volume runners can do more.)

Tuesday, October 5, 2021. Facebook was down, but TRL isn’t. Here’s the workout. The (a) one is one we’ve done before this fall: 1000m breakdown. It’s still good, especially at this point in XC season. It goes like this: 1000m (400), 900 (300), 800 (200), 700 (300), 600 (4000), 500 (300), 400 (400), 300 (300) 200 (done.) The volume is high enough that people running less than 45 miles a week should skip the 500. The recoveries look weird, but realize that they, and the preceding interval, always add up to an even number of 100s. I.e., you always start at the 400m start or the 200m start.

Tuesday, September 28, 2021. This may be our first rain run of the fall. But we’re tough, right? (And it’s not cold yet, anyway.) Let’s try something a bit different.(A) 4 to 5 x 5 minutes with about 3 minutes recovery. (For most, four will be plenty). Divide yourself into groups and start each one at the same place. Start at 10K effort and speed up to 5K effort or just a touch faster. The goal is to progress this so you get a bit farther each time. If you have anything left, add up to 4 x 150 at the end. (B) For marathoners, 3-5 x 2000m (90 sec) @ T. But consult first re volume, depending on how close your marathon is.

Tuesday, September 21, 2021. Two choices. (A) 12×400 @ L, starting every 2:00, 2:15, 2:30, etc. Pick the time so that it is about 1 1/2 times longer than your likely 400m speed. Thus if you are doing 75s to 85s, you start every 2:00. If you are doing 85s to 95s, every 2:15, etc. This works best in groups. (B) 4 miles of 700/100 alternations, nonstop. The 700s are at T, the 100s are floats. High mileage runners can extend.