Thursday workout: Thursday: The 30-40 Workout Thursday will feature our guest speaker, the distinguished Mr. Steve Prefontaine. Say what!?! Okay, so thats a slight exaggeration, as Pre tragically was killed in an automobile accident in 1975 (See right panel). Thus, well have to settle for the next best thing. And what better way to get to know this legend of track and field-probably the most famous 5k specialists of all time-than by cranking out one of his signature workouts. So yes, here is the long awaited explanation of the 30-40 workout that appears in the training log. What Pre did was run a 200 meter interval in 30 seconds (4:00 mile pace), followed by a 200 recovery in 40 seconds. Note that his so called recovery was still at a 5:20 pace; a taxing effort even for a runner at Prefontaines level. The idea was to mimic the stimulus of surging during a race; a quick burst during an already very hard effort. Needless to say, this workout is no cakewalk. It will be the toughest weve done yet. Dont panic though, even though well still call it the 30-40 workout, were not expecting anyone to alternate a 4:00/5:20 per mile pace. Rather, Ive adjusted the paces to fit our respective pace groups (see weekly pace chart above). The object of this workout is to run until you are no longer able to stay on the prescribed pace (within 5 seconds each interval, for example if youre in the 27 min group and hit a 68 and 79 for successive 200s keep going. If you hit 72 and 80, time to cut it!) We will keep this up for a maximum of 10 laps. The key thing to remember, though, is that the rests are not to be a jog. Its just as important to stay on pace during the slower 200 as the quicker, so dont get carried away!!
Posted on: Tue, 17 Jun 2014 09:39:35 +0000
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