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1200-Tempo-5/3/2 and Long Run Workout - CNU Distance 09-19-2014 and 09-21-2014

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9/19/2014

1200m-3x1.75M tempo-5/3/2

The men did a 1200m on the track around 3k pace to get a little bit of lactic acid into the system and simulate the beginning of a race. They jogged a little over a mile to the beginning of the trail and did 3x1.75M at threshold pace with about 2min rest. They cut down the third one to a little closer to tempo pace. Then they jogged a little less than a half mile back to the track and did a 500-300-200m cutdown: 500m at mile pace (300m jog recovery), 300m faster (200m jog recovery), 200m faster. This was to similate needing to turn over quicker while tired at the end of the race.

 

1k-2x1.75M tempo-5/3/2

The women did the same style of workout, but their opening hard effort was a 1k and they only did 2x1.75M. Their jog to/from the trail was only about a half mile each time.

 

2x400m-Fartlek-3x300m

The second group of men, which included the mid-distance group and the developing aerobic group did a similar workout as well. They did 2x400m a little faster than the 1200m group (they led the first and last laps of the 1200m) with a minute rest. Their fartlek was 3x(30-60-90-60-30sec) with equal jog rest between reps, and a 4min walk between each set.

 

This workout is based off of the Oregon workout utilized quite often by Bill Dellinger: 1200m-Tempo-1200m. They would do their first 1200m 60-65-70, go do a tempo run on a trail of 4-6M, then come back and do a 1200m in 70-65-60. This was the first time my group has done this style of workout, and I wanted to ensure the pattern of cutting down at the end which is why I broke up the final rep. As we progress toward the track season this type of workout may grow into the 1200m-Tempo-1200m, especially for my 5k/10k group. (However, Dellinger was notorious for doing this with his milers as well.)

 

9/21/2014

Long Run Workouts

Men A: 75min

15min WU, 15min alternating 1min on/off

10min easy, 10min alternating 30s on/off

5min easy, 5min alternating 15s on/off

10min easy, 1M hard

 

Men B: 7M

Easy-Easy-Medium-Easy-Hard-Easy-Hard alternating pattern

 

Women A: 10M

2M WU, 7M alternating Tempo & Tempo + 1min, 1M CD

 

Women B: 10M

E-E-M-H-E-M-H-E-H + 1M CD alternating pattern



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