Photo: TSPImages
Lincroft, NJ - My team had their first workout of the year on Tuesday, January 3rd. For some background, my team gets a week off after a the XC season. They do a second week of every other day running. For my top guys, this workout was the first time they were fully together and their second hard effort since NXN. The first effort was more threshold work.
We wanted to give them some solid work slightly above their ventilatory threshold 2. The recovery is on the longer side as well. We wanted to make sure they could handle the workout with confidence. We consider confidence THE most important aspect of a young runner.
Workout:
5 x 1200 with 2 minutes recovery
4 x 150 (50 at 1600, 50 at 800, 50 at FAST by feel) with a 250 walk
Weight room - leg day (deadlifts, deep squat, weighted lunge)
We had three groups doing this work out and the paces were 74-78-80 respectively for each group. Most of the team said it was relatively easy. That's exactly what we wanted. Their confidence was high and it was a good set up for the next workout. 1200s require a bit more focus than 1000s or 800s. We are glad they were able to do it with ease.
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