Track Session – 12 August 2009

It’s been darn hot and sticky for the past few days so we’ll shorten up the work intervals this week and make sure we get plenty of rest in between. With long rest intervals, we’ll be focusing on maximizing speed and efficiency and working on those neuromuscular adaptations which help your muscles to work better together. Since the overall work is going to be shorter than usual, make sure to follow the session with a strong set of drills and strides, paying close attention to form and all those little places that feel a little tighter or sorer than usual. If you’re getting ready for a key race, you’ll want to cut the rest intervals in half but maintain the same work interval.

Session

Warmup: 10 minutes, include arm circles, reaches and upper body warmup as well as running

Session: 6 x 400m x 800m @ 5K race pace – 15s. Advanced runners move up to 8-10 x 400m x 600m @ 5K race pace – 30s.

Cooldown: 10 minutes followed by some basic running drills – butt kicks, high knees, skipping, heel slides, crossovers – no more than 100m each. Follow with 5 50m strides.

2 Comments

  1. avatar
    Frank Dolan

    Started runnung one year ago. Age 62. Have never run
    in an organized race but would like to.
    Need training advice. Am running 5K @ 34.
    Any ideas?
    Thanks,
    Frank

  2. Run frequently and run fast :-). We suggest that you 1) join us for some of our weekly training runs [http://www.capecodathleticclub.org/events/calendar-weekly.shtml]; 2) signup for a 5K or two (the Mighty Meehan in September is a nice flat 5K good for an initial race – or try the Nun Run in Chatham the following weekend if you don’t like big crowds); 3) come to a coached training session – Wednesday nights at 5:45pm at the Nauset Middle School track; 4) plan on joining us for our Winter Grand Prix series which starts the first weekend of December – low-key ‘racing’ followed by lots of food and chatter.

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