[Brett Avery]

We’re moving into our next block of Wednesday night interval workouts, targeting NYRR Team Championships!

As with Brooklyn Half workouts, we will offer A-B-C options to help tailor each workout to best suit your abilities and need. Each week offers different quantities of repeats and distances at a variety of goal paces and recovery methods. Many thanks to Peter for again doing the heavy lifting in formulating these workouts.

Unless noted in the weekly post, we will meet at 730p at the Southern Pump House bridge adjacent to the Reservoir and near the E85 park entrance. We will incorporate a warmup into the workout: Unlike BKNH and marathon training these are shorter distances with fewer repetitions, which makes a proper warmup important. If you are meeting us at a workout location because you are late or it is more convenient, please try to warm up on your way to that spot.

Many of these workouts call for running at your goal pace for a specific distance. If you are uncertain about how to calculate your goal paces, see this post from this spring: http://thereservoirdogs.com/forums/topic/how-do-i-determine-my-best-workout-pace-pace-calculators/

Feel free to post questions here or ask the weekly workout leader.

Please bring your watch, and feel free to bring a bottle or hydration belt!
Brett

20 June:
A: 4-6 x 800 meters at hard effort on 2-min standing rest recovery
B: 6 x 800m @ 5k goal pace on 400m jog recovery
C: 8 x 800m @ 5k goal pace on 400m jog recovery; 4 x 200m @ 1-mile goal pace on 100m jog recovery

27 June
A: 3-4 x 1200m @ hard effort on 2-minute standing rest
B: 4 x 1200m @ 5k goal pace on 400m jog recovery
C: 6 x 1200m @ 5k goal pace on 400m jog recovery; then 4 x 200m @ 1-mile goal pace on 100m jog recovery

4 July
A: 6-8 x 400m @ hard effort on 1-minute standing rest
B: 8 x 400m @ 2-mile goal race pace on 200m jog recovery
C: 10-12 x 400m @ 2-mile goal race pace on 200m jog recovery

11 July
A: 2-3 x 1 mile @ hard effort on 400m jog recovery or 2-minute standing rest
B: 2 x 1 mile @ 10k goal pace on 400m jog recovery; then 2 x 400m @ 2-mile goal pace on 200m jog recovery
C: 3 x 1 mile @ 10k goal pace on 400m jog recovery; then 4 x 400m @ 2-mile goal pace on 200m jog recovery

18 July
A: 4-5 x 1K @ hard effort on 1-minute jog recovery or 1-minute standing rest
B: 6 x 1K @ 5-mile goal race pace on 1-minute jog recovery
C: 7 x 1K @ 5-mile goal race pace on 1-minute jog recovery; then 4 x 200m @ 2-mile goal race pace on 100m jog recovery

25 July
A: Timed repeats: 3-min @ hard effort on 1-min standing rest; 2-min @ hard effort on 1-min standing rest; 2 x 1-min @ hard effort on 1-min standing rest
B: Timed repeats: 3-min @ 5-mile goal race pace on 1-min jog recovery; 2-min @ 5-mile goal race pace on 1-min jog recovery; then 2 x 1-min at 2-mile goal race pace on 1-minute jog recovery
C: Timed repeats: 3-min @ 5-mile goal race pace on 1-min jog recovery; 2-min @ 5-mile goal race pace on 1-min jog recovery; then 2 x 1-min at 2-mile goal race pace on 1-minute jog recovery; 2-min standing rest, then repeat set

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