Hi MIT Strong Runners,

I am glad to have met some of you last week.  For those of you that can’t make the workout Tuesday mornings, I have all  the workouts here,  and you can do it on your own if you wish.
Most of the workouts are about 4800m (not counting warm up and cool down).  The workouts are structured so that the first few have variable distances for pacing training. Towards the end we settle down to fixed distance sets.  If these workouts are too easy, end each one with a 1 mile tempo run before cool down.

Please don’t feel bad if you can not do the speed/interval workouts. Doing them will make you a better and fast runner, and make the training more interesting.  Since we are so close to the race, the most important thing is to get the mileage in so we can finish the race strong.

All workouts should start with an 800m (4 laps) warm up, and end with a 400m-800m (2-4 laps) cool down. Do the sets with a faster than race pace, and one you can sustain for the distance.

2/4         2-3x ( (1 lap (200m) each of slow, med , fast), (2 laps each (400m) of slow, med, fast)
2/11       4 x( 2x(50m very fast, 50m recovery (walking or slow run)), 8-10  x (400m (2 laps) : 1″ rest)  
2/18       pyramid 4x(100m fast 100m recovery), 1 min rest 4x (200m fast, 200m recovery) 1 min rest 4x (400m fast 200m recovery)  Recovery should be a slow run
2/25       8 x 600m (3 laps) with 1″ rest  Try to find a pace you can sustain for all 8 sets.
3/4         6 x 800m (4 laps) with 1″ rest
3/11       pyramid: 6x 200m with 1/2 min rest 4 x 400m with 1 min rest and 2 x 800 with 1min rest.
3/18       5 x 1000m with 1″ rest
3/25       4 X 1200m with 1″ rest
4/1         8 x 400m, 2 x 800m  1 min rest between sets
4/8         5 x 1000m  wit 1″ rest
4/15       fun sets with 1-3 fast-slow ratio

Enjoy!

-Jane