Team Gilead Speed Work Details-10/23/18

Beginner

–‘8’ repeats of 400M (one lap) fartlek with 50% recovery between each lap.

The idea here is to run ‘1’ lap. More specifically, you are running EASY/SLOW for 100 meters and HARD (5K race pace) for 100 meters. There will be chalk markings indicating when to run fast and when to slow down.

After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.

After recovering, segue into your ‘next’ lap. Complete a total of ‘4’ fartlek laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05

Intermediate

–‘8’ repeats of 400M with 50% recovery between each lap.

The idea here is to run ‘1’ lap. More specifically, you are running HARD (5K race pace) for the entire lap

After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.

After recovering, segue into your ‘next’ lap. Complete a total of ‘4’ laps and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05

Advanced

–‘1’ repeats of 400M, ‘6’ repeats of 800M, and ‘1’ repeat of 400M with 50% recovery between each lap.

You are running HARD (5K race pace) for 400M (1 lap), ‘2’ repeats of 800M (2 laps), and 400M (1 lap).

After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00. If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.

After recovering, segue into your ‘next’ lap. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for 400M, you want all subsequent 400M to be between 2:00-2:05. Similarly, if you run 800M in 4:00, your recovery is 2:00.

Race

–‘8’ repeats of 800M with 50% recovery between each lap.

You are running HARD (5K race pace) for ‘4’ repeats of 800M (2 laps).

After completing 800M, you will ‘recover’ for 50% of the time it took you to complete said interval. EG-If it takes you 4:00 for ‘2’ laps, your recovery is 2:00.

After recovering, segue into your ‘next’ interval. Complete all intervals and you’re done! Ideally, you want ‘consistency’ in your pacing. If you run 800M in 4:00, your recovery is 2:00.