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12 to 20 x 400m in 10k, 5k jog

Fellow Endorphin Junkies

Please arrive at Greebriar Park (Yorktown Track) early, say 5:40, so you can warm up prior to our 6 AM start of speed intervals. The weather should be better in the morning, with the rain hopefully finished and temps in the lower-40s, 85% humidity, and a little bit of wind. Given the nice conditions, still bring plenty of fluids to hydrate! I expect heart rates in the mid-80 percent range, and if it gets higher, slow down! I will be in ATX working on my new movie (check out "Variety" and Buddy Holly today), so Assistant Coach Anna Staads has agreed to fill in for me.

Given Cherry Blossom on Sunday – good luck to all! - and upcoming Boston, there will be a wide range of approaches tomorrow to this workout. While there is a big range of intervals tomorrow – 12 to 20 - most of us will do more than 12, but only the hard core will approach 20 – think about where you are in your training and racing schedule before you choose how many intervals, and as usual, adjust given the conditions and how you are feeling in the AM. If you are racing Sunday, 6 to 8 400s in 5k will be closer to the ticket, for sharpening, and you could even stretch the 100m jogs to 200m, as you will not want to tire from this workout. If you are Boston-Bound, try 8 to 12 400s, again closer to 5k pace, and don't be afraid to stretch the jog or even do a little walking so you do not overtrain.

April 4, 2024 – 12 to 20 x 400m in 10k Pace, with 100m jogs

Stallions: 5:30 to 6:30 Pace, 16 to 20 Intervals (depending on Race Schedule)

Wolf Pack: 6:30 to 7:15 Pace, 14 to 18 Intervals (depending on Race Schedule)

Gazelles: 7:15 to 8:00 Pace, 14 to 16 Intervals (depending on Race Schedule)

Coyotes/MTP Trainees: 8:00 to 10:00 Pace, 12 to 16 Intervals (depending on Race Schedule)

As Ed always says, the focus here is on 10K pace – actual 10k pace, not what you WISH your 10k pace was or should be. The first couple of 400s should feel downright easy. Keep close tabs on your time for each 400 and for each recovery 100. If you find yourself slowing down appreciably, either stop the workout, or at least adjust your pace so that you can finish at least 12 repeats. For those of you training through, slow down your jogs until you can maintain a good, steady, similar time for the 100m jog intervals, and you will find these are much more helpful to your training. You should also focus on your form – get up on your toes and Lift your knees!

... and the Coach Rich Report –

Hi Everyone. Paul Ryan is back from another round of world travel down to the Galapagos Islands. He turned in a season best 5K at the PVTC Easter 5K. His time was 24:07 running each mile faster than the last. Way to go Paul.

The Bunion Derby will kick off with the Women's Distance Festival 5K and the Run After the Women 5Ks on Sunday June 9 at 8:00AM.

Good luck to all competing at Cherry Blossom this weekend. I will be there cheering and looking for you!

Happy running!

Coach Big Guy will be in ATX, but Coach Anna will see you at Yorktown Track at 6 AM after warmup tomorrow!

6 to 8 x 800m in 5k, 400m jogs, Option add 4 x 200m in 1m pace, 200m jogs

Fellow Endorphin Junkies

The weather tomorrow morning will be challenging, with temps in the upper 40s and high humidity at 96%, with some wind at 7 MPH, but a good chance of rain! Dress accordingly, and despite the cool conditions still be sure to bring water to hydrate. We will start warmups around 5:40, with speed intervals starting at 6 AM in Greenbriar Park, around the corner from Yorktown High School.

March 28th, 2024 - 6 to 8 x 800m in 5k with 400m jog recovery in between, and optionally, add 4 x 200m in 1 Mile pace with 200m jogs

· Stallions: 5:15 to 6:15 Pace, 8 Intervals

· Wolf Pack: 6:00 to 6:45 Pace, 7 to 8 Intervals

· Gazelles: 6:30 to 7:30 Pace, 6 to 7 Intervals

· Coyotes/MTP Trainees: 7:15 to 9:30 Pace, 6 Intervals

This is a speed/endurance workout designed to begin to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form, so you run efficiently, effectively, and injury-free. Remember to stay up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace on these, we expect this series to be a progression – starting closer to 10k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two. If you have something in the tank after the 800s, and you are running Boston or another tough spring race, consider the optional 200s which will help build strength and speed.

In the Coach Rich news ...

Greetings Thursday morning faithful. Only one race to report on from last weekend. Let's hear it for Nate Rathjen or slugged his way through the Charlottesville 10M in the driving rain and wind. His time was 1:18:29.

Happy running!

Coach Big Guy will be at Yorktown in the AM!