Week 3
Location: Rice Stadium, Pelham Bay Park Track
Meetup for drills and warmup run 6:15 p.m.
Run time: after drills.
Training session:
- 1 set of 1200 meters 10 seconds faster than your 10k pace.
- 2 sets of 1000 meters 10 seconds faster then your 5K pace
- 2 sets of 800 meters at a pace 10 seconds faster than your 5k pace, followed by active recovery.
- 4 sets of 400 meters at a pace 10 seconds faster than your 1-mile pace, followed by active recovery.
notes:
- Active recovery for 2 minutes after each set.
- Recovery between groups for 3 minutes (assuming you are training in zone 4-5 of MHR).
- Cool-down: 800 meters easy.
Finish by 7:45 p.m.
Key point: Longer recovery time defeats the training goal. You must keep your recovery time consistent.However, listen to your body and adjust the intensity based on your fitness level. If you cannot complete each bout within the same pace time, we need to talk.
For more details on recovery , refer to my published article in the Coach Guide.
