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Weekly WODs – July 16 – 22, 2012

July 15, 2012


This Tuesday we will meet at CFD at 6:00 p.m., all are welcome.  If you come late, no problem just hop into the workout.

We’ll start by warming up followed by some technique. While we are doing our technique work, David and/or I will be video-taping anyone that is interested. Seeing yourself on video is yet another tool for helping us become more aware of our running style.

1 mile run, 1:30 min rest
800 meter run, 3:00 min rest

800 meter run, 1:00 min rest
400 meter run, 2:00 min rest

400 meter run, 30 sec rest
200 meter run, Done

The 1 mile run should be pretty darn close to a max effort (within 10-15 sec). From there you have your benchmark. As you move through each of the next runs, you want to maintain the same pace if not slightly faster. So if you run a 7:00 min mile at the beginning, you want to run your 800’s slightly faster than 3:30’s, and so on and so forth.


Dynamic stretching

Technique work

8  mins AMRAP of 400 meter sprints with 20 sec rest
Rest 3:00 mins

7 mins AMRAP of 200 meter sprints with 15 sec rest
Rest 2:00 mins

6 mins AMRAP of 100 meter sprints with 10 sec rest


A. 5-10 mins of Dynamic stretching

4 x 2 mile run, with 3:00 rest @ Race Pace

Here’s the key to this workout folks, we’re looking at training you to maintain a consistent level of effort just as you would during your race. If you haven’t selected your goal race pace then consider doing these repeats at 85% of your 1 mile time. So, these are not at 100% effort, but they are hard. 3:00 min rest will allow you enough time to recover so that you can re-assume your pace in the next 2 mile repeat. Id you need more time to maintain your effort, take it.

Record times for each 2 mile split to comments.

Level training:
Short (5k – 10K): 3 x 1 mile with 3:00 rest
Med (10 miler – Half Marathon): 3 x 2 mile with 3:00 rest
Long (Marathon): 4 x 2 mile with 3:00 rest

5 Comments leave one →
  1. July 16, 2012 1:26 pm

    1 mile: 5:59 🙂
    800 m: 3:03
    800 m: 2:55
    400 m: 1:27
    400 m: 1:19
    200 m. :31

  2. Amelie M. permalink
    July 19, 2012 6:32 pm

    I love track workouts. They really provide valuable insight into various facets of my self. Such as:

    1. How fast I used to be.
    2. How hard breathing seems to be in my mid-20s.
    3. What I should not have eaten an hour ago.
    4. What I should have eaten an hour ago.
    5. And so on and so forth.

    That being said, this was a fun, in a barfy kind of way, workout.

    1 mile: 6.00.25 (I hate you Mark)
    800m: 3.12.90
    800m: 3.08.88
    400m: 1.25.90
    400m: 1.25.18
    200m: 35.13

  3. Lorena permalink
    July 22, 2012 6:18 pm

    Anyone know where there’s a nearby track?

    Thanks for the weekly workouts Mark! It really helps knowing in advance what I’m going to have to add to my weekly schedule.

    2 miles 15:36
    2 miles 15:22
    2 miles 15:15
    2 miles 15:14
    All with 3 min rest between sets, I don’t know this is what I would like as my ideal goal pace, but it’s what I had today and as close to consistent as I could keep it

  4. July 23, 2012 10:34 am

    I was out in the burbs so I did my 2 miles at Moraine Hills State Park. Considering the “hills” on my second two rounds, I’m happy with my time. After this experience and considering I’m doing the Mudder, I should probably work on more hills…

    2 mi: 18:58 – 3 min rest
    2 mi: 19:47 – 5 min rest
    2 mi: 20:32

    I struggled a little figuring out how to go down steep hills without heel striking.

  5. Amelie M permalink
    July 23, 2012 10:18 pm

    Ed and I did Sunday’s workout in Colfax, Washington… so gravel road, hilly.

    Warm up 2 miles: 16.08 (rest 5 min)
    #1 2 mile: 14.01 (rest 4 min)
    #2 2 mile: 13.34 (oops)(rest 5 min)
    #3 2 mile: Ed: 13.24 (nice work, Ed!)
    Amelie: 15.20 (or something, not-so-nice performance after the first mile)

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