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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 2012 Boston Marathon Training Schedule
Christine's 2012 New Bedford Half Marathon Training Schedule
February 1
Short:
2 x (400, 800, 400)
rest = 2 min between reps; 3.30 between sets
effort = p.e. of 8
Long:
4 x 1200; optional 2-3 x 100m strides
Rest = 2- 3 minutes walk/jog
p.e. = 10k pace
January 25
Long:
4-5 x 1000
Rest = 400 jog OR 2-3 minutes walk
p.e. = 10k pace
Short:
2 x 400 p.e. of 7.5
4 x 600 p.e. of 8
2 x 400 p.e. of 7.5
rest = 2 minutes between reps; 3-3.30 minutes between sets
January 18
Long:
5-6 x800
Rest = 3 minutes walk/jog
p.e. = ~3k-5k pace
Short:
2 x (4 x 400)
400 pace is increased every 100 meters.
Start at p.e. of 7 and increase to 8-8.5
2 min rest between reps
3.3 0min rest between sets
January 11
Long Group:
Marathoners/Half Marathoners
6-7 x600 ; optional 2x200 strides
Rest = 3 minutes walk/jog
p.e. = 3k-5k pace
Short Group:
2-3 x (600, 400, 200)
2.30 minutes rest; 90s rest; 3.30 minutes rest between sets
600 should be a p.e. of 8, with the 400 and 200 at the same pace (hence the decreasing rest but not increasing of effort)
January 4
Long group:
Marathoners/Half Marathoners
8X400
Rest = Easy walk or jog 3 minutes
p.e. of 7.5
Short Group:
8-10 x 300 w/ exercise immediately following rep.
p.e. 8; rest - 2.30 minutes
Exercises are as follows (x 10 each):
Squats
Bwds lunges
Push-ups
V-ups
Ankle hops
December 28
2 options:
Hill repeats:
8-12 x 100-150 meter hills with walk or jog down for rest. Rest 2 minutes max. Warm-up and cool down should be 8-15 minutes.
OR
Fartlek
3 x 5 minutes @ p.e. of 8 with 2 minutes easy jogging rest in between
3 x 2.30 minutes @ p.e. of 8 with 2 minutes easy jogging rest in between
3 x 60 seconds with 60s rest
Happy New Year!
December 21
Long:
(1k, 400) (800, 400), (600, 400), (400, 400)
60s between before 400; 2-2.30 minutes between each "set"
1k @ 5k pace
800 @ 3k pace
600 @ mile pace
400 @ mile - 10s pace
2nd 400 is maintenance of pace
Short:
5 x 600 ("run, sprint, cruise")
each 200 within reps are as follows:
1st 200 @ p.e. of 7.5
2nd 200 @ p.e. of 8.5
3rd 200 @ p.e. of 8-7.5
2.30-3 minutes rest between each
December 14
Run for Glory
For those who are just getting into shape or need to keep their volume very low, the alternate workout is
2 x (6-8 x 200) with 2 minutes rest between the reps and 3-4 minutes between the sets.
December 7
Long:
5-6 x 800 with 2minutes rest. Steady tempo, effort of 7.5.
Short:
200
2 x 400
2 x 600
2 x 400
200
p.e. of 8.5 for 200s, 8 for 400s, and 7.5 for 600. Rest is 2 minutes between reps; 3-3.30 minutes between sets
November 30
Long:
400, 1200, 800, 1200, 800, 400
1200 slightly slower than 5k race pace (10-15s slower per mile)
800 at 5k race pace
400 faster than 5k race pace
rest = 2-3 minutes
Short:
split 800s 4 x (200 (60s rest) 400 (60s) 200); 2-3 minutes between sets. p.e. should be at an 8 with pace maintenance through all of the reps
November 23
Thanksgiving, take a break, jamboree...
Any distance, chosen randomly with the following 'requirements'.
Anything below a 800 is a p.e. of 8 with 2-2.30minutes rest; anything above 800 is p.e. of 7.5 with 60-90s rest. 800 can be either p.e. Intervals are performed until your total volume is met.
Long group: total volume 3 miles
Short group: total volume 2 miles
November 16
Long:
(400, 800, 1200, 1200, 800, 400) p.e. 7.5 for 400 and 1200; p.e. of 8 for 800s.
2 minutes rest until 1st 1200 (3.30 minutes between 1200s)
Short:
800
4 x 400
800
800 = p.e. of 8; 400 = p.e. of 7.5.; 3 minutes between "sets", 2 minutes between 400 reps.
November 9
Long:
3 x (4 x 400) with decreasing rest within set (2 min, 90s, 60s); 3-3.30 between sets, p.e. of 8
Short:
4 x (600 (45s rest) 200), 2.30 minutes between sets, p.e. of 8 (8-8.5 for 200)
November 2
Long:
2x (1k, 800, 600); p.e. start at 7.5, with slightly increasing effort each rep.
Rest = 2-2.30 minutes; then 3-30 minutes between sets
optional 4 x 60 meter striders after
Short:
Split 600s: 5 x (300, 100 jog, 200); p.e. of 8 with 2-2.30 minutes rest
optional 4 x 60 meter striders after
October 26
More rain in the forecast! :(
Rain = tempo /fartlek.
5 x (2.30 min hard, 60s easy, 60s hard, 2.30easy)
October 19
Whistle Workout:
3 min
5 min
3 min
5 min
2 min
2 min
rest = easy run ~2 minutes
p.e. = 7.5, steady, controlled.
October 12
Goal: continuous running with various intensities of pickups
Run, following by a harder intensity effort (maintain a 7.5 effort for the run, increase anywhere from an 8-8.5 for the hard run)
5 minutes (60s hard)
3 minutes (90s hard)
2 x 2 minutes (2min hard)
3 minutes (90s)
5 minutes (60s)
October 5
Long:
3 x 600; 3 x 1k
p.e. is 7.5 with short rest. 2 min between reps; 3 min between sets
Short:
400, 800, 400, 800, 400; 2 x 200
p.e. = 7.5 for 800; 8 for 400; 8-8.5 for 200s
rest = 90s after 400; 2.30-3 min after 800
September 28
Long:
Split 800s (400run, 100 jog, 300run)
rest between sets = 2.30-3min
p.e. of 8 for run, 3.5 for jog
Short:
5 x (400, 45-60s rest, 200)
rest between sets = 3-3.30min
p.e. 8-8.5
September 21
Long:
2 x (1200, 800, 400)
p.e. = 7.5; 7.5 - 8; 8
rest = 2 minutes; 3 minutes between sets
(optional 2 x 200 meter striders after with 200 walk for rest)
Short:
3 x 600
3 x 400
2-3 x 200
rest = 2.30 minutes between reps; 3.30 minutes between sets
p.e. = 7.5; 8; 8.5
September 14
Long:
2 x (800, 800, 400, 200)
rest = 2-2.30 minutes; 90s; 45s and then 3-3.30 minutes between sets
p.e. = 7.5, and then slightly increased with each succeeding rep
Short:
8-10 x 400; each 100 meters at an increasing speed. Starting speed = 7 p.e.
rest = 2-2.30 minutes
September 7
400 meter pick-ups with 200 meters rest; continuous for 25 minutes
(400 run; 200 jog) for the longer group
(400 run; 100-200 meter walk)
tempo pace
August 31
Long:
2 x (400, 800, 1200)
2 minutes rest between reps; 3-3.30 between sets
7.5 effort for all
Short:
2 x (400, 800, 400)
400s @ 7.5; 800 @ 8-8.5 effort
2 min rest between reps; 3.30 between sets.
August 24
Long:
600, 1200, 600, 1200, 600
600s at p.e. of 8
1200s at p.e. of 7.5
rest = 2.30-3 minute after 600; 2-2.30min after 1200
Short:
5 x split 600s
(400 run, 45-60s rest, 200 run) p.e. of 8; maintain 400 pace for 200 or slightly faster
rest = 2.30-3minutes
August 17
Long:
3 x (4x400) with descending rest, attempting to keep same effort (7.5) for all.
2min, 90s, 60s rest
3-3.30 min rest between sets
Short:
2 x 400 @ 8p.e.
2 x 800 @ 7.5p.e.
2 x 400 @ 8p.e.
rest = 2min between rep; 3.30min between sets
August 10
Long:
3 x 1k @ p.e. of 7.5
3 x 600 @ p.e. of 8
rest = 2.30 minutes between reps
3.30 minutes between sets
Short:
2 x (200, 800, 400, 200) p.e. of 8.5/7.5/8/8.5
rest = 2 minutes between reps; 4 minutes between sets
August 3
Long:
Mile @ p.e. of 8
400 @ p.e. of 7.5
800 @ p.e. of 8
400 @ p.e. of 7.5
800 @ p.e. of 8
400 @ p.e. of 7.5
rest before 400s = 60s (400 at same pace as previous interval)
rest before longer 800s = 3 minutes
Short:
4-5 repetitions
Split 800s (400, 200jog, 200)
p.e. of 8
rest = 2.30-3 minutes
July 27
Long:
3 x 1k at p.e. of 7.5
rest - 2 minutes between reps; 3.30 min between sets
3 x 500 at p.e. of 8
2-3 x striders after (80 to 100 meters, walk back)
Short:
2 x (200, 400, 200, 800)
200's at p.e. of 8-8.5
400 & 800 at p.e. of 7.5-8
2 minutes rest between reps; 3-4 minutes between sets
July 20
Long:
2 x (800, 1200, 400)
rest = 2 minutes between reps; 3-3.30 minutes between sets
p.e. = 8, 7.5, 8
Short:
Repeat 400s
2 x (4 x 400)
p.e. of 8
rest = 90s - 2 minutes between reps; 3-4 minutes between sets
For those who are competing in the Marathon Sports 5-miler, the workout is easy 2-3 miles. :-)
July 13
Long:
3 x (4 x 400); p.e. of 8. Rest between reps = 60-75s; rest between sets = 3-3.30 minutes
Short:
600, (5-6 x 400), 600 p.e. of 8
rest between 400s = 2minutes
rest after and before 600s = 2.30-3 minutes
July 6
Long:
Repeat 800s playing with pacing. first 200 and last 200 at p.e. of 7.5, middle 400 at p.e. of 8 (5 - 6 reps with 2-2.30 minutes rest)
Short:
Repeat 200s; 2 x (6-8 x 200) with 200 walk rest; 3-4minutes between reps. P.e. of 8
June 29
Long:
Split miles 3 x (400, 90s rest, 800, 90s rest, 400) p.e. = 7.5 - 8
Rest between sets = 3-4 minutes
Short:
4 x (400, 200 jog, 200) p.e. = 8, 3.5, 8
Rest between sets = 3-4minutes
June 22
Long:
2 x (1k, 600, 600, 200)
rest = 2 minutes between reps; 3-4 minutes between sets. p.e. = start with 7.5; increase effort with each repetition
Short:
4 x 600
2 x 400
rest = 2 minutes between reps; 3.30 minutes between sets. 7.5 p.e. for 600s; 8-8.5 for 400s
June 15
Hills!
For those on their own: (we may tweak this during practice depending how busy some of the driveways are)
8 - 10 x 200 meter hill repeats
Choices in volume: "longer" group can run the rest down, while those going shorter can walk the rest.
June 8
Long:
Simulated miles 3 x (800, 75-90s rest, 800) 3-4 minutes rest between reps.
Intensity = 7.5-8 effort through the 800s, maintainable pace for both reps.
Short:
2 x (400, 800, 400)
800 @ p.e. of 8
400s @ p.e. of 7.5
2 minutes between reps; 3.30 minutes between sets
June 1
Long:
2 x (1200, 800, 400) rest = 2.30 minutes; 90s
3.30 minutes between sets
p.e. of 7.5 with slightly increasing speed in descent of distance
Short:
4 x (400, 75s rest, 400). p.e. of 7.5 (try to maintain pace of 2nd 400 with 1st 400)
3-3.30 minutes between sets.
May 25
Long:
Simulated 3 x 1200's (800 @ p.e. of 7.5, 100 jog, then 300 @ p.e. of 7.5).
3-3.30 minutes rest in between followed by 3 x 200 'striders' with 200 job in between
Short:
2 x (800, 400, 400)
800 @ p.e. of 8, 400s are same pace
2.30minutes between reps; 3.30 minutes between sets
May 18
Tempo style workout:
5 x 4 minutes with 2 minutes rest. 2 x 90s with 60s rest.
May 11
Long workout:
4 x 800 - p.e. 7.5 with 2 minutes rest
3-4 minute rest
4 x 400 - p.e. of 8 with 2 minutes rest
Short workout:
8-10 x 300 with optional exercises after each repetition
2-2.30 minute rest
May 4
Long group:
1 x (400, 800, 1200, 1200, 800, 400); p.e. about 2-2.30minutes; slower p.e. on the way up the ladder, faster p.e. on the way down
Short group:
(2 x 400; 2 x 800; 2 x 400) 2 minutes between reps; 3-3.30 minutes between sets. 2nd rep of set should be faster p.e. (~8) than 1st rep
April 27
Long: 2 x (1k, 800, 600)
p.e. 7.5 with only slight increase in pace as distance drops; short rest = ~2minutes, 3-4 minutes between sets
Short: 200, 800, 200, 800, 200, 800, 200
rest = 2-2.30minutes after 200's; 90s after 800's
p.e. 7.5, slightly faster for 200s
April 20
Long:
2 x (400,800,800, 400). 400 p.e. Of 8 and 800 p.e. Of 7.5.
2-2.30 min. between reps; 3.30-4 min. between sets.
Short:
2x (200, 400, 600, 400). P.e. 8 for 200 and 600; 7.5 for 400.
Rest is 2 min for reps; 3.30 for sets.
April 13
Marathoners:
Easy running w/ optional 3x400 (400jog rest)
p.e. = n/a, what feels best for body
Long:
4 x (800, 100 meters jog, 300) - broken 1200s. p.e. of 7.5-8; last 300 should be as fast as earlier part of interval
rest = 3 min
Short:
3 x (600, 400, 200) increasing p.e. each round. (200 and 400 pace should match the 600 pace. 600 pace should be hard enough where maintaining for 400 and 200 is challenging, but doable).
rest = 3-3.30 min for sets; 2-3 for reps
April 6
Short:
8 x 400, starting at p.e. of 7 and increasing speed every 100 meters.
2-2.30minutes rest.
Long/Marathoners:
Mile, 1200, 800, 400
Rest = 90s rest
p.e. = marathon pace
March 30
Short:
2 x (8 x 200) p.e. of 8; 90s-2minutes rest between 200s, 4 minutes between sets!
Long/Marathoners:
3-5 x1k
Rest = 2-3minutes walk/jog rest (recovery week)
p.e. 10k pace or slightly slower than 10k pace
March 23
Short:
Increasing speed 600s
4-5 x 600 start @ p.e. of 7 and move up in intensity/speed each lap
2 x 200 @ p.e. of 8
2-2.30 minutes between reps; 3 minutes between sets
Long/Marathoners:
3-4 x (800, 90s rest, 800)
Rest = 3-4 minutes
p.e. 10k pace
March 16
Short:
2 x (4 x 400) 2 minutes rest; 4 minutes rest.
p.e. of 7.5-8 (faster than 5k race pace)
Half Marathoners:
Easy running w/ optional 3x400 (400jog rest)
p.e. = @ target race pace
Long/Marathoners:
3 x mile (optional 2-3 x 80-100m strides after)
Rest = 90s-2minutes (walk,optional jog)
p.e. no slower than 1/2 marathon pace; try to keep shorter rest
**those racing in the New Bedford 1/2 and continuing on to the marathon should see coach for adjusted workouts this week
March 9
Short workout:
400, 600, 800, 800, 600, 400
rest = time run during interval. adjust p.e. appropriately with rest given (7.5-8.5)
Half Marathoners:
4-5 x800
Rest = 2 minutes walk/jog
p.e. = @ target race pace
Long/Marathoners:
3x1200
rest = 90s-3minutes (as needed)
p.e. slower than 10k pace (recovery week)
March 2
Short:
4-5 x (400, 60s rest, 400); 3-3.30 minutes rest in between sets
p.e. of 8
Long/Marathoners:
4-5 x 1000
Rest = 90s - 2 minutes
p.e. = 10k pace
February 23
Marathoners:
6-8x800, Yasso 800s
Rest = time run
p.e. = Target time of marathon "hour"/"minute"
Half Marathoners:
3 x (800, 90s rest, 800)
Rest = 400 jog or 3 minutes walk/jog
p.e. = 5k pace
Short:
Increasing speed 600s
4-5 x 600 start @ p.e. of 7 and move up in intensity/speed each lap
2 x 200 @ p.e. of 8
2-2.30 minutes between reps, 3 minutes between sets
February 16
Long/Marathoners:
3xmile
Rest = 2-3 minutes walk/jog
p.e. = 10k pace to 1/2M pace
Short:
2 x 400, 2 x 800, 2 x 400
p.e. of 8/ 7.5/ 6-8.5
rest = 2 minutes between reps, 3.30 minutes between sets
February 9
Long/Marathoners:
(1200, 2 x 800, 3-4 x 400) OR 5K/10K race on own
Rest = 3-4m between sets; 2-3 between reps (walk or jog)
p.e. = 5k-10k pace
Short:
4-5 x (600, 30-60s, 200)
3-3.30minutes between reps.
p.e. of 8
February 2
Long/Marathoners:
4 x 1200, optional 2-3 x 100m strides
Rest = 2-3 minutes walk/jog
p.e. = 10k pace
Short:
(400, 600, 800) (800,600,400)
2-2.30 minutes between reps; 3-4 minutes between sets. Maintain consistent pace from 400-800 (i.e. 400 should not be too fast). 800 @ p.e. of 7.5-8.
January 26
Short
The annual 8-10 x 300 with an exercise immediately following the rep.
rest = 2.30-3 minutes; p.e. of 8
Exercises:
Squats
Bwds Lunges
V-ups
Push-ups
Jumping Jacks
Long/Marathoners
4-5 x 1000
Rest = 400 jog OR 2-3 minutes walk
p.e. = 10k pace
January 19
Short:
2 x 800 @ p.e. of 7.5 with 2-3 minutes rest
4 x 400 @ p.e. of 8 with 2-2.30 minutes rest
Long/Marathoners:
5-6 x800
Rest = 3 minutes walk/jog
p.e. = ~3k-5k pace
January 12
Short:
4 x 600 @ p.e. of 8 with 2-3 minutes rest
4 x 200 @ p.e. of 8-8.5 with 2 minutes rest
Long/Marathoners:
5-6 x600; optional 2x200 strides
Rest = 3 minutes walk/jog
p.e. = 3k-5k pace
January 5
Short:
6-8 x 400 with 2-3 minutes rest. p.e. of 7.5
Long/Marathoners:
8X400
Rest = Easy walk or jog 3 minutes
p.e. of 7.5
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