Monadnock Regional Milers

Change of pace work

5K/10K workout 600 meters of easy, long distance paced running, followed by 600 meters of “uptempo” running, followed by a quick 200 meter “coast” then back into 200 meters of “uptempo” running,  2x / 3x + 6x Pushup 200’s

Pushup 200’s are pretty much just what they sound like, a set of pushups followed by 200 meters of quick running with the focus on maintaining good form. Start with 20 or as many pushups as you can, then continue until 20 or failure for each set. The amount of pushups isn’t what’s important, being appropriately fatigued at the start of each 200 is the goal.

Distance Focus (more than 10K as max race distance 600 meters smooth, 600 meters quick, 200 meters smooth, 200 meters quick 3x / 4x / 5x + 6x PU 200’s

This workout is not intended to be one of those killer workouts. Its job is to get the athlete to concentrate on form and to make a noticeable change in speed between the smooth sections and the quick sections. The amount of repeats can and will add up, when you figure you have 800 meters of “uptempo” running for each repeat, the workload can get up there. With the addition of the PU 200’s, the workouts should do a good job finishing the athlete off. this entire workout is dedicated to running with good form. That should be the main focus, not the watch!

Beginning runners: Prepare to cover 10 laps (2 and ½ miles) by running as easily as you can for one lap, then walking for one lap. As your fitness improves add one lap of running to the workout, while keeping the walking lap the same until you can run for 10 laps straight. Now you are ready to begin the 5K/10K workout regime.

Alternative workout ( if game on fields): 40 Minute negative split run – run out comfortably for 20 minutes, then turn around and finish faster than you started.