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