Speedwork

Schedule 
Week Date
1 15-Jul Speedwork
Dist:6mi, inc
Warm; 8×400@ w/200 rec.s, & 4×200 w/100 rec.s; Cool
2 22-Jul  

Pyramid

Warm; Efforts of 2,4,6,8,6,4,200metres followed each time by rec.s of equal distance. Cool
3 29-Jul  

Speedwork

Dist: 6mi, inc
Warm; 6×600@ w/300 rec.s,& 2×300 w/100m rec.s; Cool
4 05-Aug  

Speedwork

Dist: 6.5mi, inc
Warm; 2 sets 12×200@     w/100 rec.s; 4 min jog between sets; Cool
5 12-Aug  

Speedwork

Dist: 6.5mi inc
Warm;5×800@ w/400 rec.s, & 2×400 w/200rec.s; Cool
6 19-Aug  

Hill Sprints

Dist: 5mi, inc
Warm; 2 sets 15×100 w/100 rec.s; 4 min jog between sets; Cool

 

7 26-Aug  Speedwork
Dist: 6mi, inc
Warm; 2 sets 8×300 w/100 rec.s; 4 min jog between sets; Cool

 

8 02-Sep  Speedwork
Dist: 6mi inc
Warm;  3×1000@     w/500 rec.s & 4×200 w/100 rec.s,; Cool

 

9 09-Sep Speedwork
Dist: 6mi, inc
Warm; 10×400@ w/200 rec.s; Cool

 

10k pace times
Current Min. mile Target Min. mile Interval times, roll-on recovery
Total Pace Total Pace 200m 300m 400m 600m 800m 1,000m
01:10 11:15 01:05 10:27 1:04 – 1:10 1:43 – 1:52 2:18 – 2:27 3:33 – 3:45 4:49 – 5:02 6:09 – 6:30
01:05 10:27 01:00 09:39 1:00 – 1:04 1:36 – 1:43 2:09 – 2:17 3:19 – 3:30 4:30 – 4:45 5:45 – 6:02
01:00 09:39 00:55 08:51 0:56 – 1:00 1:30 – 1:36 2:00 – 2:08 3:05 – 3:14 4:11 – 4:23 5:21 – 5:39
00:55 08:51 00:50 08:03 0:52 – 0:56 1:23 – 1:30 1:51 – 1:58 2:51 – 2:58 3:52 – 4:05 4:56 – 5:11
00:50 08:03 00:45 07:15 0:48 – 0:52 1:16 – 1:23 1:42 – 1:48 2:37 – 2:44 3:33 – 3:43 4:34 – 4:46
00:45 07:15 00:40 06:26 0:44 – 0:47 1:09 – 1:26 1:33 – 1:37 2:22 – 2:30 3:13 – 3:23 4:06 – 4:20
00:40 06:26 00:35 05:38 0:39 – 0:42 1:02 – 1:09 1:23 – 1:27 2:08 – 2:14 2:55 – 3:03 3:43 – 3:53

 

Athletes