Monadnock Regional Milers

5K/10K focus Torture 1200’s - 800 meters @ 5k pace, then 400 meters up to 5 sec faster, 100 meter walking water break, 400 meter jog 3x/4x

Distance Focus (more than 10K max as race distance) 800 meters @ 5k pace, then 400 meters up to 5 sec faster, 100 meter walking water break, 400 meter jog

The torture 1200 is designed to mimic the workload of mile repeats without the repetitiveness and competitiveness that mile repeats induce. Everyone knows their mile PR and every time they run mile repeats that time lingers in their subconscious. While they might not intend to “go after it” is latently hidden there, asking for the pace to be picked up. Thankfully, no one keeps track of their 1200 meter PR, so running at the proper pace is a simpler task. The idea of the torture 1200 is to run 800 meters @ goal 5K pace, then at the completion of the second lap immediately increase the pace to run approximately 5 seconds faster per lap. After finishing the third lap, the athlete jogs over to their waiting water bottle, walks 100 meters or so, drops the bottle, jogs 400 meters back to the water bottle, jogs across the infield, and immediately gets into the next repeat. The workout gets more difficult as the repeats add up, with the benefit of the workout coming after the second or third repeat. We usually look for an athlete to complete at least three, with the next opportunity, increasing the repeats by at least one or more. Well trained athletes could start with four to five, adding one more the next time the workout is run. This workout shouldn’t be done closer than four weeks apart.

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 progression run – increase the pace of the run every ten minutes until your running quickly without struggling, maintain good form

All,  many thanks to coach Mike in guiding us through another season on the track.   For the remainder of the season, track workouts will be self guided.   Just check here for each week's recommended workout.

Once we shift to hills, we will post an update here as well.    Happy Running!

5K/10K workout 10 x 200 meters CONT with 200 meter recovery 10 continuously run 200 meter repeats, at goal 5K race pace, with a recovery jog of 200 meters, starting with a recovery 200 as well

Distance Focus (more than 10K as max race distance) 10 x 200 CONT w/200m R

10 minutes easy recovery running

10 x 200 CONT w/ 200 m R

This workout can be measured many different ways which is why I consider it my bread and butter workout. If your tuning up for a race, by running the “quick” repeat section at race pace you prep your legs for the speed you want them to move at ofr the race. Run the recovery real easy and it’s a nice tuneup before the race. If you want more strength from the workout, add an extra set of CONT 200 repeats to bulk up the mileage. If you want a more tempo based workout, run the “quick” repeats at race pace, but only back off a little on the recovery sections. If we are doing more than one set, we’ll run right at pace for the first ten, recover how we need, and time the entire workout. On the second set, we’ll decrease recovery time and towards the end of the set, start cutting down the at pace time so we are going faster. Then a comparison of the two sets can be measured against each other.

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) 50 Minute negative split run – run out comfortably for 25 minutes, then turn around and finish faster than you started.

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.

5K/10K workout 300 meters “at pace”, with 200 meters of recovery running 6x / 7x / 8x

Distance Focus (more than 10K as max race distance) as above 10x / 11x/ 12x

This workout is a hybrid between the CONT 200 workout and the 500/300 workout. It stretches out the “at pace” while offering the same recovery the athlete has gotten used to. Again the stress of the workout (both physically as well as physiologically) is in the later repeats, not the early ones. Make sure that you adhere to the pacing goals early on so you can be on track and even get aggressive at the end of the workout. The workout can always be “toughened up” by running the recovery as quickly as possible while still getting enough rest to complete the appropriate number of repeats.

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.