drun4fun

Ideas, photos, routes, and how I fare doing all sorts of workouts. Riding, swimming, biking, etc. Dave Masterson's workout blog.

Archive for the tag “track workouts”

Think about that!

5mi. Of all the social media posts you see from runners, often there are photos of workouts and track sessions. Of course there are, there should be! It’s an essential part of any serious runner’s regimen, speed and intervals. Form and function.

Most folks don’t have an opportunity to attend a coached track session. Or they don’t have a track that open to them, schools being more security minded. I am fortunate. I see it very clearly. I have a great place to train and wonderful coaching with Paul providing weekly workouts, mixed with his own brand of humor. I very much appreciate this chance to run with a group, chase faster guys and keep improving. I don’t take it lightly, it’s special to me.

1 mi warmup

100m w/100m recovery
100m w/100m recovery
300m w/100m recovery
500m w/200m recovery
800m w/200m recovery
1600m w/200m recovery (6:00 est)
600m w/200m recovery
600m w/200m recovery
100m w/100m recovery
100m

1 mi cool down jog

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Intervals for distance

4mi. I had to scoot out early before cooldown to get John off to school in time. The intervals for the 17 ppl that showed up were:

1 mi warmup
200m w/100m recovery
200m w/100m recovery
800m w/200m recovery
100m w/100m recovery
100m w/100m recovery
1000m w/200 recovery
400m w/100m recovery @75%
400m w/100m recovery @80%
400m w/100m recovery @85%
600m w/100m recovery
600m w/100m recovery

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