WVTC Tuesday night workouts at Kezar Stadium
[examples from previous years, courtesy of Jack Youngren]
Week of May 22 to May 28
Well, for the first time in quite a while, the program is a bit adrift right now. It is not clear that anybody is focused on racing either of the two PA races on the scheule in May/June, and the attempts to translate the strenght work done since January into some race-ready speed is being further hampered by the problems getting onto the Kezar track during this supposed peaking phase. I still like the idea of working at faster then race speeds, and at building endurance at race speeds by some race simulation workouts, but those have been difficult to pull off, and the races on the schedule (10K and 8K) can effectively be run off the base we've done to this point anyway.
At any rate, the scheduled workout this week was for 12 x 200 just to sharpen up for a peak performance this weekend. We will try to stick with some variation of this depending on the status of the Kezar track Tuesday. Those not trying to peak at the Marin 10K or the PA T&F Champs will have a slightly tougher workout (more or longer reps at this speed) to build toward summer racing on the track or the road mile.
The intervals we do at 5K to 10K pace are almost all focused on building endurance at that pace. The fast speed work we do can have 2 different purposes. The first is to build comfort and form at high end speeds. This is what we have worked on to this point and where the focus will remain for a week or two. After this our speed will focus on building endurance at these speeds. We should get enough of those workouts to get all interested parties ready to run the road mile. Others interested in building mileage and strength over the summer in preparation for cross country will do modified versions of these track sessions designed with the first goal in mind, that will not interfere with their main goal of the summer, to build over all strength.
Week of May 15 to May 21
Kezar is likely to be cloased again, so we may need to improvise. I'd like everyone to get in another 800/300 session. I use this often, but change the format depending on where we are on the calendar. Originally a Bill Dellinger U of Oregon workout, it featured the 800s as cutdowns and the 300s are really not that fast, around 5K pace. The cutdowns are a great way to get both volume and speed in, since you get a fair number of reps under your belt before they get hard. Now, however, we are more interested in the repetitions done at speed than getting in the volume at easier paces. So, the 800s will be hard, around 3K pace, with a 100 jog and a similar pace for the 300. Go for 3 to 4 reps with full 400 jog recovery between.
The workout to be done later in the week kind of depends on goals. If you're gearing up for the Marin 10K I would suggest mile repeats at your goal pace done on the roads. 3 to 4 total. If you're looking toward shorter races, especially looking ahead to Summer all comer meets or the Davis Road mile in 2 months, then try to get on the track for repeats at mile pace. Try to ladder your way into getting comfortable at that pace. If you're ready for the work, and recovered from Tuesday than go 200-400-600-400-200 x 2 with full recovery between sets. To ease into this, or make it a half workout, alternate 200s and 400s until you leave your comfort zone.
You can also get in a tempo effort at easy to moderate effort. Overall, though keep it to 2 3/4 workouts this week; 2 strong track sessions means you can only go into the well again on a long run or a tempo effort, and not too deep in either case.
If we meet at Kezar and can't use the track we'll come up with an alternate plan for getting in some 3K pace work.
Week of May 8 to May 14
The Kezar closings over the next few weeks are presenting some challenges to staying on course for the workout progression. As you know, our goal is to move into race-specific workouts that focus on speed and race simulation efforts (long fast intervals or short/active recoveries) that will get you fully prepared for spring races.
In preparation for any shorter Spring races we may do, I'd like to focus more on 3K to mile paces to get race sharp. This week, would feature longer intervals at 3K pace, with a ladder that looks like this: 600/800/1000/(1000)/800/600. The extra middle 1000 is only for those who have the legs for this sort of high intensity workout. Recovery should be 1:1 for time, so jog for as long as it took to complete the preceding interval.
If there is no track available. Keep to longer, faster repeats. With no Kezar access we may go into the park for mile loop repeats, These will not be as fast as 3K pace, but should be run hard, with adequate recovery.
Later in the week get in some tempo work, 3-4 miles if hard tempo 5-6 if easy (around marathon pace).
Week of May 1 to May 7
As we hit May we'll start focusing on faster than race pace work to top off the strenght work we've been doing since the beginning of the year. Usually at this time we're focusing on the 5K distance, but we've only got 10K and 8K on the PA circuit this year, so we have not done as much fast work on the track as usual. Overall, I think it's not always worth getting to the track for anything at 10K or slower pace, for those of you who do not get in the tempo work on your own it makes sense to try to mix all the elements of the training program into the Tuesday rotation.
The May calendar is posted here:
The calendar is not gospel at this point, because it is written around an end of the season peak for the weekend of the PA T&F Champs and the Marin 10K. For many of you these are not goal races so it makes no sense to back off the training in the latter half of the month. I'll post different options for different programs on those weeks.
This week features mile repeats on Tuesday, cutting down from 10K pace until you get in 1 or 2 reps at 5K and faster speeds.
Later in the week, try to either get in a tempo run one day and some strides on another, or hit the track for shorter faster intrervals, 400s or shorter at 3K to mile pace.