Red Lizard Speed Workouts

We’ve started Tuesday track and seem to be getting a fairly consistent group. Here are the workouts. I’ll try to post each week in advance of the workout, but how far in front varies with my work schedule.

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, 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.