Base Building Hills Day [2 x mile, on mega-hill course]

Progressions…….

Target pace for the first of these workouts was set conservatively at 8:20 mile pace.

— since then I have completed progressions at 8:20, 8:00, 7:40, 7:20, 7:00.

— I move forward at 20 second increments.

— now training at 6:40.

— When I get to 5:00 mile pace I’ll go to 10 second increments.

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Base Building Hills Day [2 x half-mile, on mega-hill course]

Progressions…….

Target pace for the first of these workouts was set conservatively at 3:40 [7:20 mile pace].

— since then I have completed progressions at 3:40, 3:30

— I move forward at 10 second increments.

— now training at 3:20

— When I get to 2:30 [5:00 mile pace] I’ll go to 5 second increments.

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Base Building 800’s Day run on the track [2 x 800m].

Progressions…….

Target pace for the first of these workouts was set conservatively at 3:20 [6:40 mile pace].

— since then I have completed progressions at 3:20, 3:10, 3:00, 2:50

— I move forward at 10 second increments.

— now training at 2:40 [5:20 mile pace].

— When I get to 2:00 [4:00 mile pace] I’ll go to 5 second increments.

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TheETG Goal Pace workout on the track, max of 2 reps [this workout is done twice each month].

Progressions…….

First rep distance for the first of these workouts was set conservatively at 50 meters.

— since then I have completed progressions at 50m [6.7 seconds], 100m [13.5], 150m [20].

— now training first rep at 150m [20 seconds].

— progressions will move through 400m [54], 600m [1:21], 800m [1:48], 1000m [2:15], 1200m [2:42], 1500m [3:22].

 

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