[Brett Avery]

As we did last year, the speed leaders are offering a block of workouts beginning 28 March leading up to the Brooklyn Half, where the Res Dogs will be represented by more than 60 entrants!

Our 2017 race-specific training blocks received high marks in our recent speed survey of members. We learned that 58 percent of respondents achieved a PR in at least one of the three races we offered training blocks (BKN Half, NYRR Team Champs, autumn/NYC marathon). Congratulations!

We also designed this training block prompted by several survey comments suggesting we be more specific in how each week’s workout can be tailored to a variety of abilities and experience levels. Each week we will post three workouts, designated A-B-C. They will have similar characteristics but vary by distances and quantities of repeats, standing and/or motion recoveries, recovery intervals, target paces, etc. We hope these refinements will make it easier for everyone to select a workout that challenges without overwhelming.

ALSO NEW: Beginning this week we will offer a “short race” option. We created this workout after reflecting survey comments from:
—Experienced speed runners who wanted to sharpen for 5k-4m-ish races
—And respondents to the questions we asked of those who rarely or never run speed and looking for a way to begin these workouts

What will not change is that we will all run in the same vicinity Wednesdays at 730p, offering and receiving plenty of encouragement from each other as we become stronger, faster, happier runners!

Please join the speed team in thanking Peter, who spent some of his post-surgery down time researching speed workouts and coordinating all the leaders’ thoughts into the following workouts. We also thank Rob, who urged us last year to experiment with race-specific training and provided wise words again this year, and to Jack, who offered suggestions. And thank you to everyone who completed the survey!

Week 1: 28 March
A: 3-4x 800m hard effort on 400m jog or 2’ standing recovery (SR)
B: 3x 800m @ 10k pace on 400m jog, 3x 400m @ 5k pace on 200m jog
C: 4x 800m @ 10k pace on 400m jog, 4x 400m @ 5k pace on 200m jog
Short race: 8-10x 400m @ 5k pace on 400m jog or 2’ standing recovery

Week 2: 4 April
A: 4x 200m hard effort on 200m jog or 1’ SR, 2’ SR; 1-2x 800m hard effort on 400m jog or 2’ SR
B: 4x 200m @ 5k pace on 200m jog, 2x 800m @ 10k pace on 400m jog, 2’ SR, 4x 200m @ 5k pace on 200m jog
C: 2 sets of 4x 200m @ 5k pace on 200m jog, 2x 800m @ 10k pace on 400m jog, 2’ SR between sets
Short race: 4x 200m @ 5k-10” pace on 200m jog or 1’ SR, 3-4x 400m @ 5k pace on 400m jog or 1.5’ SR, 4x 200m @ 5k-10” pace on 200m jog or 1’ SR (2nd set of 200s optional)

Week 3: 11 April
A: 3x 400m @ hard effort, 2x 800m @ hard effort, 1x 1200m @ hard effort, 200m jog or 1’ SR between each
B: 3x 400m @ 5k pace, 2x 800m @ 10k pace, 1x 1200m @ HMGP, 2’ SR, 2x 800m @ HMGP pace, 3x 400m @ 10K pace; 200m jog between each interval
C: 3x 400m @ 5k pace, 2x 800m @ 10k pace, 1x 1200m @ HMGP, 2’ SR, 1x 1200m @ HMGP, 2x 800m @ 10K pace, 3x 400m @ 5K pace; 200m jog between each interval
Short race: 8-10x 400m @ 5k pace on 400m jog or 2’ standing recovery

Week 4: 18 April
A: 3x 1 mile @ hard effort on 2’ jog or 2’ SR
B: 4x 1 mile @ HMGP on 2’ jog
C: 5x 1 mile @ HMGP on 2’ jog
Short race: 3-5x 1 mile on 2’ jog. Alternate 1’ Fast, 1’ moderate for entirety of mile

Week 5: 25 April (week of UAE Healthy Kidney 10k, NYRR team points race)
A: 8x 2’ @ hard effort on 1’ jog
B: 10x 2’ @ 10k pace on 1’ jog
C: 12x 2’ @ 10k pace on 1’ jog
Short race: same as above

Week 6: 2 May
A: 6x 1K @ hard effort on 1’ jog or 1’ SR
B: 7x 1K @ HMGP on 1’ jog
C: 8x 1K @ HMGP on 1’ jog
Short race: same as above

Week 7: 9 May
A: 5-7x Literary Walkway repeats: hard effort down; jog back, add in 1’ SR once back if needed
B: 2x Lower Loop @ HMGP on 2’ jog; 2’ SR, 2x 400 @ HMPG-10” on 200m jog
C: 3x Lower Loop @ HMGP on 2’ jog; 2’ SR, 4x 400 @ HMPG-10” on 200m jog
Short race: 5-7x Literary Walkway repeats: %k or faster down; jog back

Week 8: 16 May (race week!)
A: 1 mile @ hard effort, 2’ SR, 4x 200m @ hard effort on 200m jog or 1’ SR
B: 1 mile @ HMGP, 2’ SR, 4x 200m @ 5k on 200m jog
C: 1 mile @ HMGP, 2’ SR, 800m @ 10k, 1.5’ SR, 4x 200m @ 5k on 200m jog
Short race: 6-8x 400m @ 5k pace on 400m jog or 2’ standing recovery

• This topic was modified 6 years, 10 months ago by Brett Avery.

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