Speed Endurance Running Workouts – Week 3

Boston Marathon week is a great motivator to get you running! Workout #1 2 sets of 6x 100M OTM.  Additional 2 minutes rest between sets.  Target is the same as last week’s 100Ms. Workout #2 2 sets of 4x 400M on 2:30.  Additional 2:30 rest between sets.  Target should be 30-45 seconds faster than your mile pace, knowing that you want to be able to hit the same time every time.  You should be getting a decent amount of rest +/- 1 minute.  If your mile time is a bit slower, then make your interval longer.  For example, if your target is 2 minutes, your interval should be 3:00...

Speed Endurance Workouts – Week 2

Hopefully you were able to get out and do at least one of the running workouts last week.  For those of you who were there on Wednesday, I did video tape but did so upside down.  It isn’t my fault!  I video’d landscape and am left handed so I guess I turned it the left handed way.   I will video again probably on Saturday. Workout #1: Four sets of 4x 100M On The Minute with an additional 2 minutes rest between sets.   There is a lot of rest built into this workout so you will be able to run faster than you ran the 100Ms when we ran the 300M + 100M last week.  For these 100Ms, try to run fast and hit the same target each time.  Last week, Coach John ran the 300M + 100M workout and his 100M times were between :17-:20 seconds.  I set a target for him to be :17 seconds, although, I think he will be able to run faster.  He will shoot for :17 seconds for the first set then will see if he can push it to 16 or even faster after that.  Regardless what your target is, please shoot for a target that you can maintain through out the entire workout. Workout #2: Three sets of 4x 200M on :75.  Again, this is giving you more rest than when we did the 200M workout last week.  This means that you can push the pace and run a bit faster than last week.  Last week, Coach Marc ran his 200Ms with a target of :42.  I would say he can push...

UPDATE: CFND Speed Endurance Runs Start NOW!!!

April 3 Update: Wow!  Super excited by the interested in these workouts!  First I’ll try to be better about explaining them.  Also, please feel free to contact me directly so I can help to set your intervals and target times.   Please let me know what your goals are for your running so the workouts can be organized for your ability and your goals. If you are just starting out, please do the workout we did last week first: Pick Ups – Run 8 – 10 sets of 2:30 at conversational pace then :30 seconds FAST.  So each set is 3 minutes.  Do this on the trail behind the gym.  Head towards Dilla Street. Run 4 – 5 of these sets out then turn around and run the 4- 5 on the way back.  Let me know how fast you get and where you finish. There are two workouts posted below for this week.  Run these on two separate days this week.  Make sure you warm up properly before you start. I will be showing some of the warm up drills Carter and I use as well as do some POSE method of running drills Wednesday at 10:45.  I can video your running form for evaluation, if you are interested.  Jess Tucker asked about doing this in the evening so we are looking for a day that will work.  I’ll post about that. Workout 1:  Run 2 sets of 3x (300M on :90 seconds + 100M on :90 seconds).  3, 2, 1 GO start your watch and run 300M at a quick pace, one that you can maintain and hit...

Mid-Week RUN!!!

3-4 sets of 4x 200M Run with 200M Recovery (16 Rounds for time) Run 3 to 4 sets of 4x 200M + 200M Recovery jog. Each 200M Run + 200M Recovery Jog should be done on an interval to keep your recovery jog from being too slow. Target your mile pace for each 200M. Do not go out too fast! As soon as you complete your 200M run, immediately begin jogging the recovery 200M. If your 200M Run pace is 45 seconds or less, your interval will be 2:00. If your 200M Run pace is more than 45 seconds, increase the interval by 10 seconds, as necessary to provide additional time. If this is the first time you are running this or if you have not run it in a while, start with 3 sets. If you have done the 3 sets version recently, then increase it to 4...

Weekend RUN!!!

CFND – CFE Run Run sets of 4x 400M on 2:30 (16 Rounds for time) Run three to four sets of 4x 400M on 2:30. Set a target that is :10 – :30 seconds faster than your 1-mile time. Hit that target within +/- 2 seconds every time.If your target pace is 2 minutes or more, increase your interval from 2:30 up to 2:45 or 3:00. You should have a decent amount of rest (not full recovery because the pace for these 400s is not nearly an all out...

Mid-Week RUN!

I love this workout! It’s great fun to do with other athletes AND it is really good preparation for shorter distance races, like 5K Hula Hustle, for example. Pick Ups – 2:30 / :30 (Distance) Run 8 – 12 sets of 2:30 at conversational pace, :30 seconds FAST! Do this as an out and...