Author: MTC

Workout:  Ladder 1300m @ threshold pace (20-30 sec. slower than 5k pace/mile); 1:30 min. recovery jog 1k @ threshold pace (20-30 sec. slower than 5k pace / mile); 1:30 min. recovery jog 700m @  5k pace; 1:30 – 2min...

Tuesday Morning workout will be at Payne Park, 6:30AM.  Workout: Anaerobic Threshold run.  This is when you run/train at a pace just below where acidosis builds up. To find your Threshold pace look up Jack Daniels pacing, or a...

Workout: 4 x 800m @ 5k pace or good effort pace; 200m EZ recovery jog. 4 x 400m @ 5k pace or faster.  (try running 200m at 5k pace, then kick in the last 200m). Take 200m recovery or 2 min. I’m keeping intervals short for...

Workout: 1600m @ Threshold pace; 1:30 min. recovery (200m recov)1200m @ 5k pace; 2 min. recovery (400m recovery)800m @ 5k pace 2 min. recovery (400m recov)2x 400m @ faster than 5k pace; 2 min. recovery (400m recov). Reverse 800m...

This Tuesday TMT will be at Brookside Middle School Track. 6:30AM start. Workout:2 x (5 x 400m @ a pace that is sustainable with a 100m recovery.)400m jog b/n sets. (if you are a high achiever, then make it 2 x (6 x...

 Workout: 1 x 1600m @ Threshold pace (this is like your 10k race pace). (20 sec. slower than 5kpace / mile); 200m recovery jog. 4-8 x 100m strides; 100m jog recovery. (strides are at 85% -90% effort – so faster than...

Workout: 6x 800m 2 x 800m @ Threshold pace; 200m recovery  (threshold pace is 20 sec. slower than your 5kpace/mile) 2 x 800m @ 5k pace; 300m recovery 2 x 800m @ a few sec. faster than 5k pace; 400m...

Tuesday morning track workout is at Brookside track, start time 6:30AM. How about some 400’s? 4x 400 @ Threshold pace. (take your 5k pace/mile and add 20-30 sec.).  100m recovery jog. 4 x 400 @ 5k pace; 200m recovery jog....