Coach's Corner

Lactic Threshold

1000m

Pace: Lactic Threshold Pace

Rest: 1 min

Amount: 8% weekly mileage

vV02/Speed Workout

1000m

Pace: vVO2 (use VO2 Table)

Rest: Equal to interval time

Volume: 5-8% weekly mileage

Freeform Workout

On & Offs

A variation on a typical fartlek, get a warm-up in, speed up to a comfortably fast pace for 4 mins, then relax for 4 mins. Repeat 'till you are tired..

Repetition Workout

1000m

Pace: Determine your target 1st mile at whatever distance you are training for, or 5K if you are training for multiple distances, then with some math, figure out what that pace would be for 1000m (see Workout Notes below).

Rest: 130 beats per minute

Volume: 8% weekly mileage

Workout Notes

The 1000m distance lends itself to being used to meet almost any physiological training demands. This month we will hit on all three areas. Below is a rough pacing guide for the repetition workout:

• 1st Mile = 1000m Rep Pace
• 4:30 = 2:48
• 4:45 = 2:57
• 5:00 = 3:08
• 5:30 = 3:26
• 6:00 = 3:44
• 6:30 = 4:02
• 7:00 = 4:21
• 7:30 = 4:40
• 8:00 = 5:00
• 8:30 = 5:26
• 9:00 = 5:35
• 9:30 = 5:50
• 10:00 = 6:15