This Week's Workouts

4/26 TUESDAY SPEED WORKOUT: 10x500m at 5k pace or faster with 500m jog rests 

5:45 pm - Meet at FF

5:50 pm - First group heads toward the green belt above community park

5:55 pm - Group to heads out same way


The Workout:

10x500m at 5k pace with 2-minutes rest. This workout should leave your huffing and puffing. It stimulates your neuromuscular system as well as your high end aerobic system. 

Current Half Marathon Fitness5k Pace500m Splits
1:10:0015:071:30
1:15:0016:121:37
1:20:0017:171:44
1:25:0018:221:50
1:30:0019:261:57
1:35:0020:312:04
1:40:0021:362:10
1:45:0022:412:17
1:50:0023:452:24
1:55:0024:502:30
2:00:0025:552:37
2:05:0027:002:44
2:10:0028:052:50
2:15:0029:092:57
2:20:0030:143:04
2:25:0031:193:10
2:30:0032:243:17




TEMPO WORKOUT (Thursday, Friday, or Saturday): 25-minute split tempo run 

A standard endurance workout with some breaks. Run 15-minutes at tempo, then jog for 3 minutes, then run 10-minutes at tempo. Keep the pace fast at your 60-minute race pace. With the break in the middle, you shouldn't need to slow down. 


Current Half Marathon Fitness60-Minute Race Pace (in minutes per mile form)
1:10:005:22
1:15:005:37
1:20:006:00
1:25:006:20
1:30:006:42
1:35:007:03
1:40:007:25
1:45:007:42
1:50:008:03
1:55:008:25
2:00:008:47
2:05:009:10
2:10:009:25
2:15:009:45
2:20:0010:04
2:25:0010:15
2:30:0010:27

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