Monadnock Regional Milers

Weekly Thursday night fun runs @5:30PM
from March 24 - June 16, 2016!

Locations alternate between Granite Lake and Otter Brook Rec. Ctr.

See Schedule below:

GRANITE LAKE - Meet at boat landing

March 24, April 7, April 21, May 5, May 19, June 2, and June 16

OTTER BROOK - meet at the entrance gate on Route 9 

March 31, April 14, April 28, May 12, May 26, June 9

~ For more information contact Rachel Lakin @ 847-0031 ~

Starting on Frost Hill Road in Marlborough, NH
The Mad Dash benefits the American Legion, Croteau-Coutts Post #24 and Marlborough Community Connection.

Monadnock Regional High School - 600 Old Homestead Hwy, Swanzey, NH
Elijah started this race in 2005 to benefit the students of Monadnock Regional High School.

 Medium distance pace work, strength

5K/10K workout
500 meters @ pace/ 300 meters R
3x/4x/5x 500 meters (1 ¼ laps) run at race pace with 300 meters (3/4 lap) recovery jog, three sets or four sets or five sets

Distance Focus (more than 10K as max race distance)
500 meters pace / 300 meters R
5x/6x/7x

The goal of this workout is to stretch out the distance of the repeat to push the athlete towards that aerobic/anaerobic threshold, but insuring not to step over the line, thereby diminishing the value of the workout. The first one or two shouldn’t seem to be that bad. Refrain from stepping it up however, because the benefit of the workout is at the tail end of it, not the beginning. The first couple are to set the stage for the difficulty of the workout, to tire you out enough so the later rounds provide the work load that will make you faster. If the workout seems too easy, add a repeat rather than increase your pace. If you add a repeat at the end and it seems too easy, choose a faster pace the next time around.

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.

threshold boundary work

This is a workout conceived at the University of Oregon during the reign of Bill Bowerman and Steve Prefontaine. It is also known as the 30/40 workout, but as most of us will never have the luxury of competing at the level of Pre, I’ve adapted it to be used by the rest of us. The 30/40 workout was a strength aerobic/anaerobic threshold workout. The idea is to have the athlete run half way around the track in 30 seconds, then to have them recover while running the second half in 40 seconds. This translates to a 4:40 mil, something most of us can’t accomplish anymore (or maybe never!) Pre was a sub 4 minute miler, and holds the Oregon record for the number of 200 meter segments with 18 (or 4 and ½ miles.)

To utilize this workout, I’ve calculated pacing based on an athlete’s PR at the 5K distance. Take your PR and round up to find your pace for the 200-meter segments. For example, if you’ve run 24:18 for 5K, round up to 25 minutes for the workout, and run your quick segments at 52 seconds and the recovery segments at 69 seconds. The longer the workout goes, the tougher it will get, so don’t worry if it feels on the easy side to begin with.

Total time is not what’s important here, sticking to the pacing and doing as many 200 meter segments continuously as possible is the goal.

The workout is done when you can no longer hit the faster of the two 200 meter splits.

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.