August/September Virtual Wednesday Night Workouts

August 5th  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 R10 minutes easy recovery running10 x 200 CONT w/ 200 m R

August 12th 10 lap Time Trial

10 lap time trial, fitness test, tempo work
10 Lap Time Trial, 3 min on, 3 R
10 laps run uptempo (by effort), 3 minutes quick, 3 minutes recovery, until ten laps have been covered

August 19th 5x1000 CVs

CV 1000’s are 1000 meter repeats at a pace between your tempo pace and race pace.  They stimulate your ability to move lactate without creating the type of oxygen debt that can extend the length of time for recovery.  While quality work, it helps insure you don’t “go to the well” in a workout by running race pace but gets most of the benefits of running that fast.

August 26th 30-30

30-30 is a run where after you’ve warmed up, you run sets of 30 seconds “uptempo” followed by 30 seconds of recovery, usually in sets of 10, 12 all the way up to 20 if someone’s looking to amp it up.

September 2nd Quarters Mad
(change of speed work, mental focus)

6x
Each training group flips a total of three coins to determine the length of the repeat for the evening.  Three heads means three laps for that repeat.  Two heads would mean two laps and one head would mean one lap.  Each training group would follow this scenario until they’ve flipped the coins six times.  Once your six sets are done, the workout is over.  As some of you might have figured out, all tails means no repeats for that set and the workout just got shorter.  Call it luck.

The benefit to a workout like this is that the question of the distance remains for every throw, so the workout can not be predetermined mentally before you get started.  This makes an athlete more open to unpredictable situations that we encounter along the way.  In addition to that, the speed at which the workout is conducted is going to differ depending on which of the three distances your training group ends up with for the various repeats.  This workout tends to be tougher than you think!

September 9th 600 cutdowns

5K/10K workout
600 meters @ pace/400 meters recovery
500 meters @ pace/ 300 meters recovery
400 meters @ pace/ 200 meters recovery
300 meters @ pace/ 100 meters recovery
2 x 200 meters @ pace/ 100 meters recovery
4 x 100 meters @ pace/ 100 meters recovery

September 16th 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 R10 minutes easy recovery running10 x 200 CONT w/ 200 m R

September 23rd 10 lap Time Trial

10 Lap Time Trial, 3 min on, 3 R
10 laps run uptempo (by effort), 3 minutes quick, 3 minutes recovery, until ten laps have been covered

September 30th Negative split 40/50

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