800m @ 5k pace 400m recovery jog 300m @ FAST pace 200m FLOAT - reminder - Float means threshold pace or steady state pace, not a recovery jog. Go right back to the 800m @ 5k pace, and so on.... do this 2-3 X (you're only REAL recovery is the 400m recov. jog).  

Here is the September schedule: 6pm START, warm up 5:30pm. 9/14 @ Booker High Track (off of Orange Ave)9/21 @ Payne Park9/28 @ Booker High TrackOct. - we working on it. Wo for 9/14 @ Booker High Track 2-3 x 600m, 400m, 300m, 200m; take 300m rest b/n each interval....

TMT turns to TNT (Tuesday NIGHT Track) this Tuesday. We usually wait til October but we're going to try it out this month  -  6pm start time. Come a bit early to warm up so you're ready to go at 6pm. Brookside Middle School Track - off of Shade Ave.  I'll look into...

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 recovery jog 500m @ 5k pace; 1:30 -2min. recovery jog...

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 simple way but not 100% accurate is to...

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 the FL folks. The heat. The longer intervals...

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 at your MARATHON pace. if you haven't...

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 400m.....)  🙂

 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 threshold pace.) 1 x 1600m @ Threshold pace; 200m...

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 recovery