It’s heating up on the Cape now and race season is in full swing so this week, we’ll go into maintenance mode, taking advantage of those benefits we’re getting from racing every weekend. This training session is based on a distance we don’t run very often, 300m. That’s a 3/4 of a lap around most tracks and if we separate the work intervals with a rest interval of 200m or half a lap, our intervals will be floating around the track. This is a great way to do a workout if you’re facing a stiff wind or track conditions that change around the oval. Every lap will give you a little something different. Beginners should start with 8 work intervals, advanced runners start with 12. Pace should start at about target marathon race pace and decrease about 5-10 seconds per work interval until you’re running the last 300 at 20-30 seconds faster than your 5K race pace. Follow this up with some 50-75m strides and you’ll be all set for that next race on the calendar.
Warmup: 10 minutes, include arm circles, reaches and upper body warmup as well as running
Session: 8-12 x 300 x 200.
Cooldown: 10 minutes followed by some basic running drills – butt kicks, high knees, skipping, heel slides, crossovers – no more than 100m each. Follow with 7 50m strides.