Sample Workouts
A Sampling of Interval Workouts...
This compendium is mostly a record of the various workouts proposed by CRC coaches Tim and Dan each week at the speed workout. All workouts should be preceded by (at least) 1 mile warmup run and (at least) 1 mile cooldown run. In all workouts, "slower running" means "active recovery": it could be a fairly fast jog for some and a very slow jog for others.
BRIDGE: 3-4-5-4-3 minutes of fast running. Between each interval is an up to 3 minute slower running. Members wanting an shorter workout could do 3-4-4-3 or 3-4-3 instead.
SNOWBALL: 7-6-5-4-3-2-1 minutes of fast running, each interval getting faster, with the first one being at half-marathon race pace and the last one being a sprint (100% of maximum effort). Between each interval is a 1 minute slower running. Members wanting an shorter workout could do 6-5-4-3-2-1 or 5-4-3-2-1 instead.
THREES: 4, 5 or 6 repeats of 3 minutes fast running at 5k race pace (80% of maximum effort) and up to 3 minutes (I usually do 2 minutes) slower running.
ONES: 8, 10 or 14 repeats of 1 minute of faster running and 1 minute of slower running.
MILES: 2, 3, or 4 repeats of 1 mile (4.5 sides of Goodale Park of 5 sides of Schiller Park) fast running at 5k race pace (80% of maximum effort) and up to 4 minutes slower running (for me, that's 1.5 sides of Goodale Park or 2 sides of Schiller Park).
800s: 4, 5 or 6 repeats of 800 meter (2 sides of Goodale Park) fast running at 5k race pace (80% of maximum effort) and 400 meter (1 side of Goodale Park) slower running.
400s: 6, 8 or 10 repeats of 400 meter (1300 feet, or 2 blocks, or 1 side of Goodale Park) fast running at 85% of maximum effort and 400 meter slower running.
200s: 6, 8 or 10 repeats of 200 meter (650 feet, or 1 block) fast running at 90% of maximum effort (not your fastest sprint, but close) and 200 meter slower running (for almost everyone, a light jog).
HILLS: 8, 10 or 12 repeats running up a hill and then jogging back down.
TEMPO: 20, 25 or 30 minutes of relatively fast (70% of maximum effort) and consistent running on an out-and-back course, turn-around at your half-time, aiming for both halves to be the same speed.
A Sampling of Local Hill Training Routes...