Where Your Dreams Become Reality
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Subject: RE: What workouts should I do for Summer of Malmo?
6 x 1mile at 5:00 pace with 2-3 minutes rest is difficult.
6 x 1mile at 5:00 pace with 1 mile jog shouldn't be difficult. Even better, slow them down to 5:10-20.
The idea is to prepare yourself for the fall. Not run fall workouts. So use races as "trials" or "tempo runs" or run to the barn with a group. Meet on Saturday and tell everyone "we're going to hammer x loop today"...but stay together and don't drop anyone until the last few miles. Meet on Sunday to run Long. Then meet on Wednesday either for a fun workout at the track (relays are fun) or out on the road for a fartlek or indian run.
2 x 8 x 200m relay (Yes, you jog across the track as your cooldown)
3 x 12 x 400 or 200 (Keep it moving, you get two reps rest before you go again)
2 x 1600, 1200, 800, 400 (You get a rep rest...nice and long)
Turn to turn, stop sign to stop sign, etc, etc. Make it up
Each leads for a stretch to run as fast or as slow as they want.
Mile on/Mile off: One mile hard, one mile easy.
Just get out and run something harder than an easy run a couple times a week but don't push it.
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