Coach's Corner |
July 2008
Workout #1 - Lactic Threshold
1600m Intervals
Pace: Lactic Threshold Pace / 30-45 slower than 5K race pace / 175-187 beats per minute
Rest: 1 min
Amount: 8%-10% weekly mileage.
Workout #2 - vV02
400m-800m-400m Pyramids
Pace: vVO2 / 2M race pace (use VO2 Table)
Rest: Equal to time of last interval
8% weekly mileage, each pyramid = 1600m/1M
Workout #3 - Repetition Workout
400m Repetitions
Pace: Rep Pace / Faster than race pace
Rest: 2-3 min / 130 BPM
Volume: 5-8 intervals
Workout #4 - Marathon Workout
2M Intervals
Pace: 10K race pace / 175-187 BPM
Rest: 1 min
Volume: 2-6, depending on your point
Monthly Challenge Workout
- 4 x 1 mile @ Lactic Threshold Pace, rest: 1 min
- 2 x 1 mile @ vVO2, rest in between, equal time
vVO2 Table (PDF)
Percentage of Weekly Mileage (PDF)
Pacing Table (PDF)
Hydration/Urine Color Chart (PDF)
| The Corner: [mission statement] |
| The Coach: Matt Gitterman [bio] [email] |
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