Training from the mile to the marathon.
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  • Ready to Race

    Posted on June 12th, 2009 CoachGreg No comments
    You'll never beat the summer heat in the Lowcountry but you can alleviate some of the effects by doing track workouts early in the morning.

    You'll never beat the summer heat in the Lowcountry but you can alleviate some of the effects by doing track workouts early in the morning.

    We have four runners who all doing the Floppin Flounder Race tomorrow on Sullivans Island. Today’s workout was all about preparing for the race. Some might argue that to be truly primed for a PR, that the runner needs to take the day off. I wouldn’t disagree but I also would argue that you can’t run every race for a PR so today we simply worked on maintaining pace and feeling the pace so the runner knows what that feels like the next day.

    Every runner starts with an 800m warm up and ends with an 800m cool down.

    Group 1 - all repeats are at race pace

    • 2 x 400
    • 2 x 800
    • 2 x 1200
    • 2 x 400

    The athlete starts his next repeat when his heart rate falls below 120 in order to give him time for a more complete recovery. This is a passive recovery time. If he is not within 2 seconds of his split time on the first set of 400’s then he continues to do 400’s until he can nail that pace.

    Group 2 - The second group is working on maintaining intensity at their new 5K pace.

    2 x 2000m at race pace - Recovery=800m split time

    This workout lasts about the same amount of time as it should take the athlete to run 4800 meters but there is a break thrown in there for recovery. This is not a workout that I normally recommend the day before a race but the runner showed up and found that others were racing tomorrow and decided he wanted to race as well but also wanted to do this workout.

    We closed out the session by doing 100m repeats for form. A camera is very helpful to be able to show the athlete where he can improve.

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