August Speed Workouts

[Scott Harris]

Team,

As you may have read in my July 19th post “Changes to Wednesday Speed” (viewtopic.php?f=1&t=4563), we are starting to post the breakdown of speed workouts in advance for the upcoming month, so that you will be able to better incorporate speed into your existing training plan. The following cycle will be used each month:

Week 1 - Hills
Week 2 - Threshold training (long intervals at 90+% max heart rate)
Week 3 - Track and/or shorter repetitions of a fixed distance
Week 4 - Race simulation (i.e. Relay Carnivals, Time Trials, etc)

Specific workouts for August are as follows:

August 4th - Shin - Harlem Hill workout. 3 x [pickup on north side of Harlem Hill until crosswalk light, recover on the downhill, pickup for 800 meters starting at the bottom of the hill up to east side of 102nd transverse, and then recover across westbound transverse]. Total pickup will be approximately 2.25 miles. Easy version – Half marathon pace; Medium version – 10K pace; Hard version – 5k pace.

August 11th - Ben - 3 x 1 mile. Easy version – 15K pace; Medium version – 10K pace; Hard version – 5k pace.

August 18th - Justin – 400m/800m compound sets. Translation: 400m at 5k pace and then slow down to 10k pace for the next 800m. Total pickup distance per set is 1200m. Easy version – 4 sets; Medium version – 5 sets; Hard version – 5 sets + 1200m at 10k pace.

August 25th – James – 5K Time Trial.

Please check the Speed Section of the message board before each workout for location details and last minute updates.

Thanks
Scott