MIDDLE DISTANCE RUNNER WORKOUTS

September 2000

WORKOUT WEEK (Sept. 26-Oct. 2)

MONDAY, OCTOBER 2 ( ON YOUR OWN )  Off day or aqua jogging. (If interested in aqua jogging, please contact me. It's only $25 for the year)

SUNDAY, OCTOBER 1 ( ON YOUR OWN ) 50-60-70-80 minutes easy (whatever your standard "long run" is)

SATURDAY, SEPTEMBER 30 ( ON YOUR OWN -- PREFERABLY AT A TRACK ) Warm up 2 miles.  10 x 150m accelerations jog back rest.  Warm down 2 miles easy

FRIDAY, SEPTEMBER 29 ( ON YOUR OWN )  Recovery Run.  6 miles

THURSDAY, SEPTEMBER 28 ( EAST 6TH TRACK )  Warm up 1.5 or 2miles.  12x200m @ time irrelevant--concentrate on form.  50m recovery jog, warm down 1.5 or 2 miles

WEDNESDAY, SEPTEMBER 27 ( ON YOUR OWN ) Recovery Run.  6 miles

TUESDAY, SEPTEMBER 26 ( EAST 6TH TRACK )  Warm up 1.5 or 2 miles,  4x800m @ 5k pace, 200m recovery jog,  warm down 1.5 or 2 miles

THE FIFTH AVENUE MILE CRASH PROGRAM

WORKOUT WEEK #4 (Sept. 18-24) Workout Week #4 will be similar to weeks 1 and 3, but some tapering.  Again, like Week #3, we should run no faster than projected race pace, if we can't keep the pace, then stop the workout, re-evaluate your goals, and don't try making it up. Just rest and continue with the program the following day.

Saturday, September 23 ( FIFTH AVENUE & 80 Something street)  Fifth Avenue Mile.  Run like the wind (see photo album)

Friday, September 22 ( ON YOUR OWN ) Pre-race day workout (light run with strides).

Thursday, September 21 ( 6:30pm EAST 6TH TRACK ) 3-4 200m repeats at race pace with 200m recovery jog.

Wednesday, September 20 ( ON YOUR OWN ) Recovery Run. 30-50 minutes with 6-10 form strides.

Tuesday, September 19 ( 6:30pm EAST 6TH TRACK ) 3 or 4, 400-600m repeats at race pace with 8 - 15 minutes rest. (we should adjust accordingly)

Monday, September 18 ( ON YOUR OWN ) Good warm up followed by 8-12 X 200m W/200m jog ( primer for Tuesday ) times irrelevant, i.e., these 200 are only to get you moving especially if you took Sunday off.  Steady state/Tempo run. Not more than 50 minutes.

The workout for week 3 will be the same as week 1. (Not changing workouts every week --The body needs time to adapt.) For this week's workouts, we should run no faster than projected race pace, if we can't keep the pace, then stop the workout, re-evaluate your goals, and don't try making it up. Just rest and continue with the program the following day.

Sunday, September 17. ( On your own ) 1500m/3000m type: LSD ( Long Slow Distance ) anywhere from 60 to 90 minutes depending on your base. 400m/800m type: OFF DAY.

Saturday, September 16. ( Van Cortland Track Midday ) 800m or 1000m time trial. Warm up just like a race. Will let you know the exact time.  Or, if you're tired, Tempo/Steady state run instead. No more than 50 minutes for 400/800/miler type people.

Friday, September 15. ( On your own ) If you are running a time trial on Saturday, then run your normal pre-race day routine (light run with some strides).  If not running the time trial, do at least 20 min warm up jog, or warm up as if it's before a race. Do 8 X 200m repeats with a 200m recovery jog (NOT WALK ) at your projected race pace for the mile. NOT FASTER, NOT FASTER, NOT FASTER. This is NOT a speed workout at all.

Thursday, September 14 ( 6:30pm at the East 6th Track ) GOOD WARM UP followed by 6 x 300m repeats ( mile race pace ) with a 4 minute recovery (jog/walk, as long as you keep moving ).  Form strides after the 300's.  This a speed workout.

Wednesday, September 13 ( ON YOUR OWN ) Recovery Run. 30-50 minutes with 6-10 form strides.

Monday, September 11 ( ON YOUR OWN ) Good warm up followed by 8-12 X 200m W/200m jog ( primer for Tuesday ) times irrelevant, i.e., these 200 are only to get you moving especially if you took Sunday off.

WORKOUT WEEK #2 (Sept. 4-10)

SUNDAY, SEPTEMBER 10, 2000. ( ON YOUR OWN )
LSD 60 - 90 MINUTES FOR THE MILER/3000M TYPE.  OFF DAY FOR THE 400/800M TYPE.  NOTE: There is a club scoring race on Sunday (September 10). If you are racing( as I am), please modify your weekend runs accordingly.

SATURDAY, SEPTEMBER 09, 2000. ( ON YOUR OWN )

FRIDAY, SEPTEMBER 08, 2000. ( ON YOUR OWN ) 
Recovery Run ( very important ), not more than 50 minutes.

THURSDAY, SEPTEMBER 07, 2000. ( EAST 6TH TRACK )
Warm up like it's before a race. 6 x 400m repeats ( FAST!! ) with 5 minutes rest. Same effort as last Thursday's workout.

WEDNESDAY, SEPTEMBER 06, 2000. ( ON YOUR OWN )
Recovery Run. Not more than 50 minutes with 6 - 10 form strides.

TUESDAY, SEPTEMBER 05, 2000.( EAST 6TH TRACK )
Warm up like its before a race. 4 x 800m repeats ( hard ) with 10 minutes rest. ( 90% effort - Lactate Workout ).  Run the first repeat as if it's your last, then go again. Your times are expected to get progressively slower for every repeat, or the pain increases - if not, then the workout is either not beneficial or you are on pain killers with something to buffer the lactic acid.

MONDAY, SEPTEMBER 04, 2000. ( ON YOUR OWN ) 
Good warm up followed by 8-12 X 200M W/200M jog ( primer for Tuesday ) times irrelevant.

WORKOUT WEEK #1 (up to Sept 3)

Sunday, September 3. ( On your own )  1500m/3000m type: LSD ( don't get excited, it's Long Slow Distance ) anywhere from 60 to 90 minutes depending on your base.  400m/800m type: OFF DAY.

Saturday, September 2. ( On your own ) Tempo/Steady state run. No more than 50 minutes for 400/800/miler type people.

Friday, September 1. ( On your own )  At least 20 min warm up jog, or warm up as if it's before a race. Do 8 X 200m repeats with a 200m recovery jog ( NOT WALK ) at your projected race pace for the mile. NOT FASTER, NOT FASTER, NOT FASTER.  

Thursday, Aug 31. ( 7:00pm at the East 6th Track )  GOOD WARM UP followed by 6 x 300m repeats at 90% effort ( 90% of your maximum heart rate ) with a 4 minute recovery ( jog/walk, as long as you keep moving ).  Form strides after the 300's. This a speed workout.