WEEK OF Feb. 21-27
FEBRARY PACE LEADERS
Pace leaders will help get the pace groups started for
Tuesday track and Thursday tempo/interval runs.
They know the workouts and they know the run routes.
Group A: 9+ min/mile – KATHY POINT
Group B: 8-9:00 min/mile – TIM CARLSSON
Group C: 7-8:00 min/mile – MARTIN GARZA
Group D: sub 6– 7:00min/mile – JEFF BENNETT
WEEK OF Feb. 21-27
For the months of January & February, we will do base training for 5k and 10 k distances.
THE WORKOUT
Tues, Feb. 21 5:30 am 250 Natches Trace, Coppell. Located behind Denton Creek Elementary School & Coppell Middle School North
RUN OPPOSITE DIRECTION** RUN OPPOSITE DIRECTION**
ALL GROUPS: 10 min. warm up/run mechanic drills/warm up stretches. Finish warm up around 5:40 and get with your
pace group to start track workout. MIN/MILE IS BASED ON 3-MILE RUN.
20 min. 5k = 1:35 per 400
21 min. 5k = 1:40 per 400
22 min. 5k = 1:45 per 400
23 min. 5k = 1:50 per 400
24 min. 5k = 1:55 per 400
25 min. 5k = 2:00 per 400
26 min. 5k = 2:05 per 400
27 min. 5k = 2:10 per 400
28 min. 5k = 2:15 per 400
29 min. 5k = 2:20 per 400
30 min. 5k = 2:25 per 400
This workout helps to develop strength. Pay attention to your pace. 800’s are at 3k pace (fast but not all out). That’s why you have a long
recovery.
Group A, 9:00+ min/mile
6 * 800 at 3k pace w/2:30 recovery
Group B, 8– 9:00 min/mile
7 * 800 at 3k pace w/2:30 recovery
Group C, 7–8:00min/mile
8 * 800 at 3k pace w/2:30 recovery
Group D, sub 6-7:00min/mile
9 * 800 at 3k pace w/2:30 recovery
ALL GROUPS: 1-mile cool down jog opposite direction AND/OR GROUP STRETCH.
VERY IMPORTANT: Please take time to cool down and stretch after workouts. If you’re short on time, decrease your repeats. The cool down and
stretching will help with recovery & reduce injury.
Wed, Feb. 22, RUN ON YOUR OWN
Group A: 3 miles easy
Group B: 3 miles easy
Group C: 4 miles easy
Group D: 4 miles easy
Thurs, Feb. 23, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
FARTLEKS
Swedish for “speed play”. When done properly, fartlek is an effective and satisfying form of training. A good distance runner needs to have strength, endurance, speed and racing tactics. Fartlek training contains all these qualities in the same workout.Start with a ½ mile to 2 mile warm up depending on your distance. After the warm up, pick up your speed for the set amount of time allocated i.e 1 minute. Then drop your pace back below your normal running pace, or slow to a jog for the allocated recovery time i.e. 3 minutes. Repeat the fartleks. In this way you are putting a slight extra stress on your system which will, in time, lead to an improvement in your speed and in your anaerobic threshold. At no time
AFTER the workout should you feel fatigued or completely worn out. Fartlek running is less stressful than other type of workouts because of its free spirited form of running.
Group A: 4-6 miles, 4 * 30 second fartleks w/3 minute recovery
Group B: 6 miles, 6 * 30 second fartleks w/2 minute recovery
Group C: 8 miles, 8 * 30 second fartleks w/2 minute recovery
Group D: 8 miles, 8-10 * 30 second fartleks w/2 minute recovery
**Corner of Sandy Lake Rd. & Hertz is around the 1-mile marker.
Fri, Feb. 24
REST DAY
Sat, Feb. 25, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
Group A: 8 miles: run 2nd half 5 sec/mile faster than 1st half
Group B: 10 miles: run 2nd half 5 sec/mile faster than 1st half
Group C: 10-12 miles: run 2nd half 5 sec/mile faster than 1st half
Group D: 12 miles: run 2nd half 5 sec/mile faster than 1st half
Sun, Feb. 26, RUN ON YOUR OWN
Group A: 4 miles easy
Group B: 5 miles easy
Group C: 5 miles easy
Group D: 4 miles easy
Mon, Feb. 27
REST DAY
Saturday and Sunday’s mileage are interchangeable.
“Most of the important things in the world have been accomplished by people who have kept ontrying when there seemed to be no hope at all.” Dale Carnegie
Kuay
Give it up to MARC JENKINS who did it again! Marc ran the Austin Marathon just mere weeks after he ran the Houston Marathon. He ran Austin even FASTER!
