Short Interval: 4-6 x400M Rest 2:00, Hold 3-5 sec (Compare times to 1/30/12)
C2: 4-6x500M Rest 2:00, Hold 3-5 sec
Long Interval: 2-4x800M TT*, Rest 5:00 (Compare times to 1/23/12)
C2: 2-4x 1000M TT, Rest 5:00
*TT= Time Trial. These are all out efforts with a nice long rest in-between. We want to see how fast you can run your 800…. we are going to set some benchmarks and crush some PR’s on this day 🙂
Kaitlin’s Percentage Converter for Tempo Efforts
P + (P x (1 – E)) = G
P = fastest time for the distance. Convert to seconds.
E = Desired effort level in decimal form (90% = .90)
G = Goal time in seconds
Example: 90% of 10k TT Pace
So, if my fastest 10K is 48 minutes and my desired effort is 90% then my goal time should be:
2,880 + (2,880 x .10) = G
3,168 seconds= 52.8 minute 10K
These long runs are meant to but done on your own time perhaps on the weekend. Use the blog/FB to hook up with other runners to get your long runs in IF you want to add a long run to your training.
5 p.m. CFE – Vertical lean/hop drill: