Training from the mile to the marathon.
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  • Pre-Race Track Workout

    Posted on March 27th, 2009 CoachGreg No comments

    I worked with two athletes on their race pace. We ran 3 x 1200 m after an 800 warm-up. The idea is to maintain race pace even when tired but at the same time, not to wear the athlete completely out. We were a little too close to race to do that.

  • Bumping up VO2 Max

    Posted on March 20th, 2009 CoachGreg No comments

    This morning’s workout was with just one athlete. Purpose was to push the envelope of VO2, in order to increase overall speed. 

    800 m warm up

    3 x 1200 @ 2-mile race pace - 3 minute recovery

    800 m cool down

    Athlete said it was difficult to run in the dark by herself with no one else out there. She was definitely winded as she finished each 1200 m interval and needed every second of the 3 minute recovery before getting back out on the track.

  • Running While Tired

    Posted on March 19th, 2009 CoachGreg No comments

    Wednesday’s Cooper River Bridge Run training groups both did repeats on the track tonight. Tyler took his group through a series of 400m repeats and I had the beginner’s group do something similar.

    • 800m warm up
    • 400m at lactate threshold pace
    • 800m
    • 1200m
    • 400m
    • 400m all out
    • 800m cooldown.

    This was a little beyond everybody in my group - it was the first time most of them had pushed themselves to run that fast. It’s part of running faster at shorter distances and this time we made the shorter distances longer. As long as they’ve all been running consistently each week, they will all finish well.

  • Getting Faster

    Posted on March 14th, 2009 CoachGreg No comments

    Someone asked me last week how to get faster. “Well,” I said, “you just run faster.” Of course the key is to run faster at a shorter distance than your goal race. Each of the two athletes participating in this workout have similar abilities and can run a 5k in 27 minutes.

    Friday morning’s track workout was 4×400m and 2×800m. Two athletes participated and the workout was to run each lap in 2 minutes with a 4 minute recovery in between. Each of the athletes ran the first 400 fast and then settled down. Once they hit the 800m portion, they both managed to run even pace for each lap but one of them did slow down significantly from the 400m time. She did bounce back for the second 800m interval.

    This type of workout teaches you both physically and mentally to run faster when tired. Each runner had to dig a little deeper to maintain pace as the workout went on.

  • Cooper River Bridge Run Training

    Posted on March 4th, 2009 CoachGreg No comments

    I coach one of the official Cooper River Bridge Run training clinics. I have all of the walkers and beginning runners, which I love. It’s fun to see big gains in performance and also see confidence build as well. We’re now only four weeks away from the race.

    Tonight was the first time I had them really push themselves on pace. Many of the people are not just beginning runners, they are brand spankin new runners. In previous weeks, I wanted them to mostly work on just getting miles on their legs and never asked them to run any faster than a race pace  that I predicted based on their mile time trial times.

    Tonight’s workout

    • 800 m warm up
    • 5×400 m @ 10K pace - 20%. In other words, if the athlete’s race pace was 3:00/400 m, I asked them to run at 2:24. 90 second recovery intervals.
    • 2×800 m @ same pace
    • 400 m cool down