- Premier Events -



Workout 6/13/2017


WORKOUT for 6/13

1. warm- up run 10-30min.
2. Drills and strides
3. 200, 300, 400, 500, 400, 300, 200, 100 – @Rep* pace w/ 100 btwn.
4. Cool-down run 5-20min.
5. Rehydration/ debrief at Michael’s

*Rep pace is close to your max without full out sprinting. So about what you would run a mile in.

GOALS:
– this is a short but very intense workout. Want to expose you to different training stimulus.
– good hot weather workout, fast and intense!
– training fast and intensely will make you a better athlete and better runner.
– focus on form/efficiency and keeping in control when some extreme (anaerobic) discomfort rears its head! Concentrate on what your body is doing,  more than beating your mates!
– careful, could be stressful to muscles!
– always run Fast, but IN CONTROL- if you do this you will get the most benefit!

NOTES:
– possible thunder showers but sounds like earlier in day and the old ‘widely scattered.’ But contact me if in doubt.
– this is the end of the 1st session. The second summer 5week session starts in 2 weeks- June 27th, same time.
– as I have mentioned in prior emails, I believe in training periods or ‘blocks’ where focus changes a bit and something different is emphasized ( ex. distance, speed, tempo, hills, long runs). So you may want to evaluate whether it is right for you to continue ( or begin) this type of intense track interval work. I can certainly give you my recommendations.
– I will be at track on Wednesdays. Tomorrow starts a weekly ‘Running Clinic'( Newburyport Summer Speed on Facebook) put on with fellow coach Brian Moore. These clinics are geared to teaching kids and adults more technique applicable to track related events- sprints, jumps etc.  We will be doing a lot more drills, plyometrics and speed related stuff. You are all welcome to come and workout and/or do the distance workout for the week!