Wednesday Night Run Faster Workout for October 16th, 2013 Fall Classic Half Marathon/10 km Clinic: Wednesday Night Workout #7 of 12 Workout Type: Pace-Change Intervals Meeting Spot: Forerunners North Vancouver (980 Marine Drive) Time: 6:30 P.M. Cost: $5.00 Drop-In Warm-up: 2 km easy; form drills; 4 x 20 second strides Workout: 3:00 - 4:30 - 6:00 - 6:00 - 4:30 - 3:00 3:00 runs: Alternating 30 seconds hard with 30 seconds float 4:30 runs: Alternating 45 seconds hard with 45 seconds float 6:00 runs: Alternating 60 seconds hard with 60 seconds float * Effort: Push above Lactate Threshold on the hard sections and then back off to Lactate Threshold or just below for the float sections. Try to keep the difference between the hard sections and the float sections to around 40 seconds/km. For example, if you run 5:30/km for the hard sections then you should try to run around 6:10/km for the float sections. * Recovery (walk): 2/3 the duration of the fast runs (2:00 after the 3:00 runs, 3:00 after the 4:30 runs, and 4:00 after the 6:00 runs). * Below is a chart to help you determine your Lactate Threshold pace using your 10 km pace as a point of comparison. 10 km Pace Lactate Threshold Pace 6:30/km 6:28/km 6:00/km 6:00/km 5:30/km 5:32/km 5:00/km 5:03/km 4:30/km 4:36/km 4:00/km 4:07/km 3:30/km 3:38/km 3:00/km 3:09/km Cool-down: 1 km easy + Injury Prevention Exercises For information on clinic packages, please go to forerunners.ca/clinics/north-vancouver/ or call us at the store at 604-982-0878.
Posted on: Tue, 15 Oct 2013 19:40:29 +0000
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