In
between are less structured periods, with emphasis on still
maintaining an element of speed, some racing with focus on base
mileage. In the Fall/Winter we've sometimes blended that
with half marathon training. The heart of all the programs is
the Donut Shop classic Country Club 11.2 miler. Used to be you'd have
to finish that course to earn the "Donut Shop" shirt people would
be seen wearing in races.
Monday, 1/18/10
starts our structured 12 week program focusing on speed and racing,
culminating in the Carlsbad 5000 (5K) April 11. Click here for more info
on the race. Anyone who wishes to join us for this program, feel free (Click here to
see the program). The standard meeting times of 5AM for
Tues/Thurs at the donut shop are followed most of the time, the other days
vary depending upon the workout. We have let that slide to 5:30AM for
some workouts, Bruce will keep anyone on the mailing list informed of the
meeting times. If you are interested
in receiving emails about where and when we'll be meeting, you can contact
Bruce Deeter at bejayde@bak.rr.com
.
A bit about the program.
It has evolved from a program Bruce obtained from Rick Mayberry, Highland
High School's Cross Country coach used to train his runners for 5K cross
country season. Originally it was followed as is but has been toned
down since most of the runners, competitive as they may be, are many
years past high school age and have tailored the program to suit their
needs. In recent years Bruce and Pam Boyles have been tweaking the
program and added favorite workouts from many sources getting to what
you find now. It is intended for those interested in racing.
An expanded pace chart is
included with goal paces for speeds based on current race times ranging
from 17 to 22:30 minute 5K. If you are faster or slower than these
charts provide, custom charts can be structured for your current race
level. PI (Pace Interval) are intervals based on 5K pace and generally
the rest period after those is half the duration of the run interval.
SI (Speed Interval), are about 8 sec per track lap faster than PI and
rest time equals run duration. For intervals 1200 and above the 10K pace is
used. The 12 weeks generally builds in 4 week segments with each fourth
week's mileage dialed back slightly.
A last note, one workout that
might not be familiar to you is called "Segments". Segments are a
time structured high tempo ladder/speed workout; each one of the numbers is
minutes at a tempo pace (Bruce on flat ground was doing about 6:15 mile
pace in years past). We do the segments on hilly road
terrain. Between each timed segment the dash (-) is 1 minute of
an easy jog along the route. So it goes 1 hard, 1 jog; 1 hard, 1 jog; 2
hard, 1 jog; 2 hard, 1 jog; 3 hard, 1 jog; 3 hard 1 jog; on up and down the
ladder.
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