June Virtual Wednesday Night Workouts

Written By Mike Smith

June 3 “CONT 200s”

CONT 200’s,  my “bread and butter” workout 
10 x 200 meters continuously with 200 meter recovery
10 continuously run 200 meter repeats, at goal 5K race pace, with a recovery jog of 200 meters, starting with a recovery 200 as well
Want more? 10 x 200 CONT w/200m R
10 minutes easy recovery running
10 x 200 CONT w/ 200 m R

June 10 “Negative split 40/50”

40 minute negative split run, tempo work
40 minute negative split run
Want more? Same as above or 50 minutes

June 17 “300/200”

300/200,  Medium pace work
300 meters “at pace”, with 200 meters of recovery running
6x / 7x / 8x
Want more?
10x / 11x/ 12x

June 24 “500/300”

500/300, Medium distance pace work
500 meters @ pace/ 300 meters R, 3x/4x/5x
500 meters (1 ¼ laps) run at race pace with 300 meters (3/4 lap) recovery jog, three sets or four sets or five sets

Want more? 500 meters  pace / 300 meters R, 5x/6x/7x

Mike Smith

Co president Mike Smith has been involved with running since he took up cross country in middle school.  While never one of the top runners across the state, he did come away with a 16:35 xc PR before he stepped away from competing in his youth.  Shortly into adulthood Smith came back to the sport for good, both as a means for fitness and simply to keep active and resolve some unfinished business.  Looking to see if there was something left for him in high school sports, he became the head coach for his alma mater, Mascenic, and coached there for twenty five years before hanging up the head coaching position this past year.  His teams racked up ten Division 3 team titles (8 boys, 2 girls) and qualified and competed at the New England championships twice.  Not bad for a school of 270 kids.  When not coaching, Smith is often found running, talking about running, or wandering around the woods and trails of New England.

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