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Christine's Questionnaire
Heartbreak Hill Mileage Map
Town of Wellesley Trails Network
Mileage Measurement Tool - Weston as Starting Map
Map My Run
Christine's Outdoor Track Drills
Christine's Indoor Track Drills
Christine's 2010 Boston Marathon Training Schedule
Christine's 2010 New Bedford Half Marathon Training Schedule
July 28
Long:
4 x (3 x 400) 90s between reps; 2.30-3 minutes between sets. p.e. 7.5ish
Short:
2 x (8 x 200) 200 walk/90s-2 mins rest between reps, 3 minutes between sets. p.e. of 8
July 21
Long:
400, 600, 800, 1k, 1k, 800, 600, 400
p.e. = 7.5 for 800/1k. 8ish for 400/600
rest = 2-2.30 minutes, 3.30 between the 1k
Short:
2 x (4 x 400) @ p.e. of 8.
rest = 90s-2 min between reps, 3 min between sets
(Easy run for those doing the Marathon Sports 5 miler)
July 14
Long:
2 x 1200
2 x 800
2 x 400
p.e. of 7.5, 7.5, 8
rest = 2-2.30 minutes between reps
2.30-3 minutes between sets
Short:
200,400, 600, 800, 600, 400, 200
p.e. 8.5, 8, 7.5, 7.5, 7.5, 8, 8.5
rest = 2.30 minutes
July 7
Long:
1 mile at ~8-8.5 p.e. with long rest (~3.30-4minutes)
then 2 x (800, 600, 200). p.e. of 7.5, 8, 8.5 2-2.30 minutes between reps, 3 minutes between sets
Short:
4 x 600 p.e. of 7.5
4 x 200 p.e. of 8
2-2.30 minutes rest between reps, 3-3.30 minutes between sets
June 30
Distance bursts for time (run as far as you can in the time provided):
3x (5min, 3minutes, 90s)
rest = 2-3 minutes
Short group = same, except walking for rest and completing 2 sets instead of 3.
June 23
Long:
2x (1k, 800, 600), p.e. of 7.5, 8, 8.5. Rest = 2.30 minutes, 3.30-4 minutes between sets
optional striders to follow 3 x 100 meters (jog back in between)
Short:
2x 800 at 8 effort 2.30-3 minutes rest
2 x 600 at 7.5 effort (same speed as 800) 2minutes rest
2 x 400 at 8 effort 2.30-3 minutes rest
June 16
Long = 2 x (5 x400) @ p.e. of 8.
2-2.30min rest between reps; 3-4 minutes between sets
Short = simulated 600s 4-5 x (400, 45s rest, 200) 2.30-3 minutes between reps. p.e. of 8
Optional Hurdle Mobility to follow workout.
June 9
Hill Workout at Regis College
June 2
Long - 4x800 p.e. of 7.5-8 with short rest (2min), then 3-4 minutes rest. 3-4 x 400 with 2 minutes rest. p.e. of 8.
Short - 2x (800,400,400) rest 3 min, 2 min; 3-4 min between sets. p.e. Of 7.5 then 8.
May 26
Short = 8-10 x 300 meters (7.5-8 effort) with exercise immediately following run (x 10 squats, push-ups, v-ups, lunges, repeat)
rest = 2-2.30 minutes after exercise
Long = 4 x (800, 200 jog, 400) 3 minutes rest, p.e. = 7.5, then 8
May 19
Whistle Workout
1x5min (as a warm-up) (3min rest)
6-7x2min bursts with 90s rest
May 12
Whistle Workout
2x6 minutes at 7.5 pace
2x3 minutes slightly faster.
2x90s slightly faster, conditions permitting.
Rest - jog for long group/walk for short grp.3 minutes between sets, 2 minutes between reps.
May 5
Long:
1 x mile @ p.e. of 8.5 with 3-4 minutes rest
4 x 800 @ p.e. of 8 (same pace as mile) with 2.30 minutes rest
Short and folks who competed in the Cape Relay:
400 meter repeats, increasing pace each 100 meters 400 meters jog rest or 2.30 minutes
Cape Relay returners = 5-6
Everyone else = 6-8
April 28
Short workout:
200, 400, 600, 800, 600, 400, 200
2 minutes rest, 3 min, 3 min, 3 min, 2 min
p.e. = 8.5, 8, 7.5, 7.5, 7.5, 8, 8.5
Long workout:
2x (1k, 800, 600)
3 minutes between reps, 4 minutes between sets
p.e. 7.5, 7.5, 8ish
April 21
Long:
3 x 1k @ 7.5 p.e. (2minutes rest)
3 x 600 @ p.e. of 8 (2-3 minutes rest)
optional striders 2x 100meters
Short:
3 x 600 p.e. of 7.5 (2.30 minutes rest)
3 x 400 p.e. of 7.5 (2.30 minutes rest)
2 x 200 p.e. of 8 (90s-2 minutes rest)
rest between sets = 3 minutes
April 14
Marathoners:
Easy running w/ optional 3x400 (400jog rest)
2x 200 strides w/ 200 walk rest
p.e. = n/a, what feels best for body
Long group: 5-7 x Split 800s (400, 100meters jog, 300)
Short group: 4-5 x Split 800s (400, 100meters walk/jog, 300)
400 @ p.e. of 7.5-8, 300 p.e. harder than 400
rest = 2-3 minutes
April 7
Short workout:
8-10 x 300 with 2 minutes rest at a p.e. of 8
Marathoners:
Mile, 1200, 800, 400
Rest = 90s-2minutes walk or jog
p.e. = 10k pace
Optional: 2 x 400 at the conclusion of this workout.
March 31
Short workout:
2x(800,600,400)
7.5 effort, 2-2.30 minutes rest; 3-4 minutes between sets
Marathoners:
3-5 x1k
Rest = 2.30 minutes jog rest
p.e. slightly slower than 10k pace
March 24
Short workout:
3 x 800 at 7.5 effort with 2-2.30 minutes rest
3 x 400 at 8 effort with 2.30-3 minutes rest
Marathoners:
(Mile) (2x800) (2x600)
Rest = 4m (90s-2m) 4-5m (90s-2m)
p.e. 10k pace
March 17
Short workout:
Simulated 600s.
5 x (400(45-60s)200)
Optional striders after.
2-3minutes rest between sets. 45s-60s between 400 and 200. p.e. of 8.
Half Marathoners:
4- 5x400
rest = 2-3 minutes walk/jog
p.e. = @ target race pace
Marathoners:
3xmile, optional 3-4x 80-100m strides after
Rest = 2-3 minutes (walk,optional jog)
p.e. marathon pace
March 10
Marathoners:
3x1200
rest = 90s-2.30minutes
p.e. slightly slower than 10k pace
Half Marathoners:
4-5 x800
Rest = 2-3 minutes walk/jog
p.e. = @ target race pace
Shorter workout:
200s!
2x (8x 200)
rest = 90s/2minutes walk between reps; 3-4 minutes between reps
effort = 8
March 3
Shorter workout:
200, 400, 800, 800, 400, 200
2 minutes rest between reps (3 minutes between 800s)
p.e.decreases as distance increases (8.5, 8, 7.5, 7.5, 8, 8.5)
Half Marathoners:
4-5 x 1000
Rest = 400 jog or 3 minutes
P.e. = 5k pace
Marathoners:
4-5 x 1000
Rest = 400 jog 90s - 2minutes
P.e. = 10k pace
February 24
Shorter workout:
6-8 x 400 meters w/ 2 minutes rest @ 7.5-8 p.e.
Half Marathoners:
4-5 x 1000
Rest = 400 jog or 3 minutes
p.e. = 5k pace
Marathoners:
6-8x800, Yasso 800s
Rest = time run
p.e. = Target time of marathon "hour"/"minute"
February 17
Marathoners/Half Marathoners:
3 x mile
Rest = walk 3-4 minutes
p.e. = 5k/10k pace
Short Group:
4 x 600 @ p.e. of 8 and 2-3 minutest rest
3-4 x 200 @ p.e. of 8.5 with 2 minutes rest
February 10
Marathoners/Half Marathoners:
(1200, 1k, 8, 6, 4, 2) OR 5K/10K race on own
Rest = 4m, 3m , 3m, 3m, 2m (walk or jog)
p.e. = 8.0/10k pace
Short Group:
800, 2x 600, 3 x 400
p.e. of 7.5, 8, then 8.5
2 minutes between reps, 3 minutes between sets
February 3
Marathoners/Half Marathoners:
4x1200, optional 2-3 x 100m strides
Rest = 400 jog OR 3 minutes
p.e. = 5k/10k pace
Short group:
8-10 x 300 @ p.e. of 8 with 2:30 minutes rest
January 27
Marathoners/Half Marathoners:
4-5 x1000
Rest = 400 jog OR 2-3minutes walk
p.e. = 5k(-10k) pace
Shorter workout option:
2x (800, 600, 400)
p.e. of 7.5, 8, 8.5
2-3minutes between reps
4 minutes between sets
January 20
Marathoners/Half Marathoners:
5-6 x800
Rest = 3-4 minutes walk/jog
p.e. = slightly faster than 5k pace
Shorter workout option:
3 x 800 w/ 3 minutes rest @ p.e. of 7.5
2-3 x 400 w/ 3 minutes rest @ p.e. of 8
January 13
Marathoners/Half Marathoners:
5-6 x600, optional 2x200 strides
Rest = 3 minutes walk/jog
p.e. = slightly faster than 5k pace
Everyone else:
4 x 600 p.e. of 8, rest = 2.30-3 minutes
2 x 200 p.e. of 8.5, 90s-2 minutes rest
January 6
Marathoners/Half Marathoners:
8 x 400
Rest = Easy walk or jog 3minutes
p.e. = 7.5
Everyone else:
5-7 x 400 meter repeats with 2-3 minutes rest at a p.e. of 7.5.
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