May 05 Thu - 8x400 @ 5k race pace w/60sec rest OR 10x1min hard, 1min
easy
May 07 Sat - if not doing Race for the Cure, do 4M tempo run
May 10 Tue - 8-10 x hill repeats at the oval. SCALED: 5 repeats
May 12 Thu - 5 x 3min hard, 1min easy
May 14 Sat - if not doing 3rd annual JK 5k run (or other race), do 5M
tempo run
May 17 Tue - 4 x 2000 @ a little faster than current 10k race pace,
4min rest. SCALED: 2x2000 then 2 x 1000
May 19 Thu - in the middle or end of run do 10 x 200m (roughly
30-40sec) hard pickups, full recovery
May 21 Sat - 4M tempo run
May 24 Tue - 5 x (800 @ little faster than 5k pace, 90sec rest, then
400 very hard). 3min rest between each set. SCALED: do 3 sets
May 26 Thu - 12 x 90sec hard, 90sec easy
May 28 Sat - probably a lot of people are doing Memorial Day races, if
not, do 2 x 3M tempo, with 10min rest
Jun 07 Tue - 8x1000 @ 5k race pace with 3min rest. SCALED: 5x1000 @ 5k
pace with 3min rest
Jun 09 Thu - 10 x 1 min hard, 1min easy
Jun 11 Sat - 3M tempo run
Jun 14 Tue - 3 x 3k @ ~10k race pace with 4min rest. Scaled: do 2 reps,
or do 3k as a time trial
Jun 16 Thu - free form fartlek - find a hilly 6-8M course and surge the
uphills and downhills
Jun 18 Sat - 5M tempo run
Jun 21 Tue - 3 x Mile at 5k race pace or faster, 3min rest
Jun 23 Thu - fartlek of 8 x 90sec hard, full recovery between each
Jun 25 Sat - Steelers 5k OR Saucony XC series or do 4M tempo run
Jun 28 Tue - 12 x hills
Jun 30 Thu - 7 x 3min hard, 2min easy fartlek
Jul 02 Sat - tempo run of 6M
Jul 04 Mon Brentwood 5k
Jul 05 Tue 3000m @ slightly faster than 10k pace, 6min rest, 2000 @
5k pace, 3min rest, 1000 @ very hard
Jul 07 Thu 12 x 90sec hard, 90sec easy
Jul 09 Sat 5M tempo run @ Schenley Oval
Jul 12 Tue 4 x (800 @ 5k pace, 90sec rest, then 400 very hard). 3min
rest
Jul 14 Thu 10 x 1min hard, 1min easy
Jul 16 Sat Buffalo 4M race / Saucony XC series / 4M tempo run
(dont forget that the park will be mostly closed for the Vintage Grand Prix July 16 & 17)
Jul 19 Tue 3 x 3k ~10k race pace with 4min rest. Scaled: do 2 reps,
or do 3k as a time trial
Jul 21 Thu 7 x 3min hard, 2min easy fartlek
Jul 23 Sat 4M tempo run
Jul 26 Tue 4-5 x 1600, 3min rest
Jul 28 Thu in the middle or end of run do 10 x 200m (roughly 30-40sec) hard
pickups, full recovery
Jul 30 Sat Run for Roch 5k or 6M tempo run
Aug 02 Tue - 8 x 1000 @ half-mara pace w/2min rest (scaled: 5x1000)
Aug 04 Thu - none
Aug 06 Sat - 5M tempo run or Saucony XC series 2/4/8k run at Frick
Aug 09 Tue - 12-15 x hill repeats (scaled back people shoot for 8)
Aug 11 Thu - fartlek of 4min hard (2min easy) 3min hard (1:30 easy), 2min
hard (1min easy) 1min hard. ALSO: HOUNDS HAPPY HOUR 7:30 at Doc's
Aug 13 Sat - "long run special" consisting of 3M long run pace, 6M at goal
marathon pace, 1M long run pace, then 2 x 1M at half-mara pace with 1M at long
run pace as the recovery. then 2-3M back down to long run pace to finish up.
Ends up being 15-16 miles. For people who are still working up their long runs
or getting back into the swing of things, just do the 6M at mara pace. Unless
you hear different, will be at trails (I think it's called IKEA trails?)
Aug 16 Tue - 3 x 3k @ ~10k pace with 5min rest (scaled: shoot for 2)
Aug 18 Thu - light fartlek of 10 40sec surges interspersed in the run
Aug 21 Sat - tempo run of 5M
Aug 23 Tue - 6 x Mile at same pace as 8x1000 workout, 2:30 rest. (scaled:
shoot for 3)
Aug 25 Thu - fartlek of 12 x 1min on/1min easy
Aug 27 Sat - "Run Around the Square" 5k, if not racing do 5-6M tempo run (or
7-8M tempo at mara pace)
Aug 30 Tue - tbd, but probably: 2 x 6k on Schenley trails with 8min rest at half-mara pace or slightly faster. then strides. (could change to 6k-3k-3k)
Sep 01 Thu - fartlek of 6 x 3min hard, 2min easy
Sep 03 Sat - if not doing a labor day race, do 4-5M tempo run
Sep 05 Mon - New Haven 20k (usatf champs)
Sep 06 Tue - 3 x (1000 @ 10kpace (just do it a bit faster than planned pace
at IKEA), 90sec rest, then 400 @ controlled hard pace). 3min jog between each
1000-400 set. For those not running IKEA, add another set.
Sep 08 Thu - light hill fartlek - surge on uphills and downhills, if doing
IKEA, just rest up.
Sep 10 Sat - IKEA Half-marathon
Sep 12 Mon - LadyHounds workout
Sep 13 Tue - 8 x 1000 w/2min rest (same as Aug02 workout) Scaled =
5x1000. Those who ran IKEA half-mara should take it easy and do a
regular recovery run or a light fartlek.
Sep 15 Thu - 5-6 x (600-400)
Sep 17 Sat - Genesis of Pittsburgh 10k and 5k, or 5M tempo run at Oval
Sep 19 Mon - LadyHounds workout
Sep 20 Tue - pre Great Race speedworkout: 8-9 x (600m @ moderate pace
(10k), 60sec rest, then 400 @ controlled hard pace similar to 400 pace
during 3x1000,400 workout, then 90sec rest). The 600 will be run from the 1000m
start to the Mile end (so it will be a little over 600m) and then ~400m
from that Mile end to the 1000m start/end again. Scaled: 6 sets.
Sep 22 Thu - fartlek of 6-8 x 45sec hard, 1min easy in middle of easy run
Sep 25 Sun - GREAT RACE 10K
Sep 26 Mon - NO LadyHounds workout!! (need to reschedule?)
Sep 27 Tue - 6 x Mile w/3min rest
Sep 29 Thu - 10 x 2min on, 2min off
Oct 02 Sun - AKRON MARATHON RELAY or 5-6M tempo run if not running Akron
Oct 03 Mon - LadyHounds workout
Oct 04 Tue - 3000 @ 10k pace (6min rest), 2000 @ 10k pace(4min rest), 2 x
1000 @ 5k pace, (2min rest)
Oct 06 Thu - light hill fartlek
Oct 08 Sat - if running marathon: rest or do 3-4M tempo run, if not
running marathon, do more like 6M tempo.
- also: Race for Pace 5k
Oct11 Tue - premarathon tuneup: 2 x 1000 @ 10k pace, 3min rest, then 4 x
400 quick with 90sec rest. all others: 5 x 2000m w/3min rest
Oct13 Thu - rest or hill fartlek for non-marathoners
Oct15 Sat - BALTIMORE MARATHON: www.thebaltimoremarathon.com
- also Run Around Town 5k @Claysville
Oct16 Sun - COLUMBUS MARATHON: www.columbusmarathon.com
Oct18 Tue - 6 x 800 w/2min rest, fast.
Oct20 Thu - fartlek of 2 x 6min hard, 4min easy
Oct22 Sat - 5M tempo run
Oct23 Sun - BAA Mayor's Cup (Boston) (John Hursh)
Oct25 Tue - 12 x hills or repeat miles depending on who is still training
Oct27 Thu - fartlek of 10 x 2min hard, 1min easy
Oct29 Sat - 5M tempo run
Oct30 Sun - DETROIT MARATHON: Tina Bailey
Nov 01 Tue - 4M special (3 x [mile hard then 400 at moderate tempo run
pace (about 1min slower than mile pace)])
Nov 03 Thu - 6 x 2min hard, 2min easy
Nov 05 Sat - 5M tempo run
Nov 08 Tue - 12 x hills at the Oval (MEET AT THE OVAL), scaled: do 8
Nov 10 Thu - fartlek of 4 x 4min hard, 2min easy
Nov 12 Sat - 5M tempo run or IUP all-comers 5k xc (Lynn, Matt...)
(also think there is an open 6k xc race at the Oval or Frick?: Charlie?)
Nov 15 Tue - 8 x 1000 @ slightly faster than 10k pace w/2min rest, scaled
does 5x1000
Nov 17 Thu - light 30sec surges interspersed in run
Nov 19 Sat - 4M tempo run
Nov 20 Sun - Philadelphia marathon (Jim, Tim), and 8K: (John Hursh)
Nov 22 Tue - 10 x 400 @ 5k race pace, 1min rest
Nov 24 Thu - off
Nov 26 weekend - Thanskgiving races
Jan 10 Tue - fartlek:
5min hard (3 easy)
4min hard (2 easy)
3min hard (2 easy)
2min hard (1 easy)
1min hard
Jan 12 Thu - moderate run
Jan 14 Sat - 5M tempo run
Jan 17 Tue - 4 x Mile on the track w/3min rest,
(if the track isn't clear, we'll do 4 x 5min hard, 3min easy)
Jan 19 Thu - moderate run
Jan 21 Sat - 5M tempo run
Jan 24 Tue - 3000m (6min jog), 2000m (4min), 1600 (3min), 1000
Jan 26 Thu - moderate run with 8 x hill surges
Jan 28 Sat - 5-6M tempo run
Jan 31 Tue - 12 x hills
MISSING FEB, MARCH
April 2006
Apr 11 Tue - men: (to be determined) usually a bunch of people do a 5k
tempo run before Boston or a few fast 1000's.
women: 12 x hill
ALSO: HOUNDS SOCIAL after practice (location to be announced)
Apr 15 Sat - no tempo run
Apr 17 Mon - BOSTON MARATHON (Hans, Leslie, Dan, Rich, Mark, Ryan...)
Apr 18 Tue - 6 x 1000 w/3min rest
Apr 22 Sat - tempo run or
Apr 23 Sun - Burghs 10k: http://www.montourtrail.org/race/burghs.htm
Apr 26 Tue - 3-4 x (800, 60sec rest, 400, then 3min rest) 800s around
5k-10k pace, 400s slightly faster than 5k pace.
Apr 29 Sat - 5M tempo run
May 2006
May 02 Tue - 2000 (4), 1600 (3), 1000 (2), 800 (1), 800
(scaled: do 1600, 1000, 800)
May 04 Thu - light hill fartlek to prep for RftC in Schenley next weekend
May 06 Sat - tempo run
May 09 Tue - @ CMU!!! - 12 x 400 w/1min rest (scaled = 8x400) (meet @ Scheneley Oval & jog to CMU track)
May 11 Thu - fartlek of 4 x 2min on, 1min off
May 13 Sat - might as well do the race for the cure instead of a tempo
(so no formal tempo today)
May 14 Sun - RACE FOR THE CURE 5k
May 17 Tue - 5 x Mile w/3min rest (scaled = 3 x Mile)
May 19 Thu - light hill fartlek
May 21 Sat - tempo run
May 24 Tue - 4 x (800 @ 5k pace, 1min rest, 400 very fast, then 3min
rest) (scaled = 2-3 sets)
May 26 Thu - fartlek of two 7min surges
May 28 Sat/Sun - memorial day races?
June 2006
Jun 3 Sat - 5M tempo run, or do a race:
Sandcastle 5k, Pittsylvania Mile,
Jun 4 Sun - Greenfield Glide 5k
Jun 6 Tue - fartlek:
2min hard (1min)
4min hard (2min)
6min hard (3min)
4min hard (2min)
2min hard (1min)
4 x 1min hard, 1min easy
total hard time = 22min. (trails behind the Oval)
Jun 8 Thu - regular run
Jun 10 Sat - 2x3k w/5-7min rest, and then one mile hard downhill
Jun 13 Tue - 3 x (2000 @ 10k pace, 1min rest, 800 @ 5k pace, 3-4min rest) (scaled workouts = 2 sets)
Jun 15 Thu - fartlek of 5 x (2min hard, 1min easy)
Jun 17 Sat - tempo run
Jun 20 Tue - 8 x 1000 ~8k goal pace w/3min rest (scaled = 4-5x1000)
Jun 22 Thu - fartlek of 12 30sec surges
Jun 24 Sat - 5M tempo run (this might be a good day to do a longer tempo run)
Jun 27 Tue - 4-5 x Mile w/3min rest (scaled = 3xMile)
Jun 29 Thu - regular run
July 2006
Jul 01 Sat - tbd - probably quick intervals before Jul04 races (Brentwood): 12 x 400 @ 5k pace or faster w/1min rest
Jul 4 Tue - Brentwood July 4 RACE (no workout today)
Jul 8 Sat - tbd - light fartlek on trails (like 8 x 1min hard, 1min easy) or 4x1000 tuneup
Jul 11 Tue - @CMU: 4 x (800 @ 5k pace, 90sec rest, then 400 very hard) 3min rest
Jul 15 Sat - MARYLAND 8k TEAM RACE
August 2006
Aug 01 Tue - 2 x 3k @ 10kpace w/6min rest. then 6min jog again followed by
6 x 1min hard, 1min easy. (scaled = 1 x 3k w/6 x 1min hard, 1min easy)
Aug 03 Thu - moderate run w/10 x 100m strides at end
Aug 05 Sat - DEBBIE GREEN 5k (or 5M tempo run)
Aug 06 Sun - PITT SEAGATE TRIATHALON
Aug 08 Tue - 6 x 1600 w/3min rest (scaled = 3-4)
Aug 10 Thu - small hill fartlek (8 hill surges practice running hard
through the crest of the hill)
Aug 12 Sat - BROOKLINE BREEZE 5k (or 5 tempo run)
Aug 15 Tue - 2 x (10 x 1min hard, 1min easy) w/4min between sets. (scaled =
1 set of 10) ** note if we can get on the CMU track we'll do 16 x 400
instead.
Aug 17 Thu - moderate run
Aug 19 Sat - PARKERSBURGH HALF MARA (Lynn, MattF, Katie) (for all others, I
was thinking of maybe doing a mini-LR++ here - like tempo run of 4M and 2 x
Mile afterwards for a total of ~14 miles)
Aug 22 Tue - 8 x 1000 @ faster than 10k pace w/2min rest
Aug 24 Thu - easy fartlek of 4 x 2min hard surges
Aug 26 Sat - RUN AROUND THE SQUARE (or 5M tempo run)
Aug 29 Tue - 4-5 x 2000 w/3min rest. pace: start the first 2 at half-mara
pace and then pick up the next two or three to get down to 10k pace or
faster (scaled = 2 x 2000 + 1000 optional)
Aug 31 Thu - fartlek of 6 x 90sec hard, 60sec easy
September 2006
Sep 01 Sat - Genesis 10k/5k (Jim Hommes, Pat McGuire)
Sep 02 Sun - Steelers 5k (Tim Wu...)
Sep 04 Tue - 5-6 x 800 w/2min rest @ close to 5k pace ** note if the track
is open we will probably do 800/400 splits
Sep 05 Thu - easy
Sep 09 Sat - IKEA HALF MARATHON and 5K (5k: Pat McGuire, Eric Shafer)
(no tempo run this weekend!!)
Sep 12 Tue - 6 x 1000 @ ~5k pace w/2min rest (for 5k/10k group, IKEA half-mara
people have this day off)
Sep 14 Thu - 6 x 3min hard, 2min easy fartlek
Sep 16 Sat - 5M tempo run
Sep 19 Tue - 3 x (1000 @ 10k pace, 90sec rest, 400 very hard, 3min between
sets) @ CMU TRACK!!!
Sep 21 Thu - light fartlek of 6 x 30sec surges
Sep 24 Sun - GREAT RACE 10K (no tempo run this weekend!!)
Sep 26 Tue - easy run
Sep 28 Thu - Fartlek
Sep 30 Sat - LongRun++ at Montour Trail (9:30)
October 2006
Oct 03 Tue - 6 x 1600 @ 10k pace w/3min rest (scaled = 4)
Oct 05 Thu - suggested: 5 x 60sec uphills and 5 x 60sec downhills
Oct 07 Sat - 5M tempo run or North Park Half-Mara (Ryan?), Panhandle 10k
Oct 10 Tue - 3 x 3k @ controlled half-mara pace down to 10k w/5-6min rest
Oct 12 Thu - regular run
Oct 14 Sat - CMU XC Invite (CMU mens team: MattM, Dan, Hursh, Rossi, Fish,
Dana?; womens team: Katie, MaureenM; Hounds team: Pat, Hans, Charlie, Wu,
Alex, David, EricS,....?) Oct15 Sun - COLUMBUS MARATHON (Leslie, Arjun;
half-mara: Rich)
*** also: all Tuesday workouts starting Oct17 will be at the CMU track from
now ***
Oct 17 Tue - mara group: 5 x 2000 @ 10k goal pace w/2-3min rest; Chicago and
Peace Race group: 5 x 1000 fast w/3min rest
Oct 19 Thu - fartlek of 10 x 30sec surges
Oct 21 Sat - tempo run or Trick or Treat 5k (Charlin)
Oct 22 Sun - PEACE RACE (Pat, Wu)
- CHICAGO MARATHON (Lynn, MattF, MattM, MaureenC, Susie)
Oct 24 Tue - 4M special
Oct 26 Thu - fartlek of 5 x 2min hard, 2min easy
Oct 28 Sat - 5M tempo run
Oct 29 Sun - MARINE CORPS MARA (Becky), DETROIT MARA (Jim Hommes)
February 2007
Feb 06 Tue - 7 x 3min hard, 2min easy (weather permitting). If track is
clear then do 4M special.
Feb 08 Thu - easy run
Feb 10 Sat - 5M tempo run
Feb 13 Tue - 5-6 x Mile w/3min rest (scaled = 3xMile) - do this at a
controlled pace since this is the first track workout back.
Guys should keep pace around 5:15-5:25.
FK: 5-6 x 5min hard, 3min jog
Feb 15 Thu - 60min run with 8 x 30sec pickups
Feb 17 Sat - 5M tempo run
Feb 20 Tue - 3000m (6min jog), 2000m (4min), 1600 (3min), 1000
(scaled = everything but the 3000)
FK: 10min hard (6 jpg), 7min (4), 5min (3), 3min
Feb 22 Thu - easy run
Feb 24 Sat - SPRING THAW races at North Park (most Hounds). No tempo run
this week, run at the Spring Thaw.
** If you're using this as a tempo and are getting back into shape, one
suggestion is to run the 10M version and run easy the first 3miles or so,
and then pick up the pace for the last 7 such that the last mile is your
fastest. Essentially, a progression run.
Feb27 Tue - two choices:
1) if you ran Spring Thaw and are feeling a little beat up either do an
easy run or a light fartlek of 10 x 1 min controlled (moderate effort)
w/1min rest
2) if you didn't run or ran the short Spring Thaw race, do:
800 (2min rest)
1000 (2:30)
1200 (3:00)
1600 (3:30)
1200 (3:00)
1000 (2:30)
800
then finish up with some 6 x 100 strides
(scaled - omit 1600 and second 1200)
FK: 2min (2), 3min (3), 4min (4), 5min (5), 4min (4), 3min (3), 2min
(scaled - omit 5 and second 4)
March 2007
Mar 01 Thu - if you did an easy run on Tues, do the scaled version of
Tues(2) workout. Else just do a run with 6 x 45sec hill surges
(get a mix of up and down)
Mar 03 Sat - 5M tempo run
Mar 06 Tue - 3 x 3000m @ half-mara pace and work down to close to 10k pace
(5min jog between each one)
(scaled = 2 x 3000)
FK: 3 x 10min hard, 5min easy
Mar 08 Thu - 60min run with fartlek of 5 x 2min surges (flexible rest)
Mar 10 Sat - 5M tempo run
Mar 13 Tue - 4 x 2000 @ 10k race pace, w/3min rest (scaled = 3x2000)
FK: 4 x 7min hard, 3min rest
Mar 15 Thu - fartlek of 10 x 1min hard, 1min easy
Mar 17 Sat - 6-8M tempo run @ marathon pace (maybe do LR++?)
- CHAMBERSBURG HALF-MARATHON (Katie Aerni)
Mar 20 Tue - 6-8 x 1000 w/3min rest, fast.
Mar 22 Thu - 60min run with 3 x 5min surges in middle (flexible rest)
Mar 24 Sat - tempo run or 2 x 12 min hard w/5min rest
- Richmond 5000m (Charlie)
Mar 25 Sun - OCEAN DRIVE MARATHON (Jocelyn)
Mar 27 Tue - 2000 (5min rest), 1600 (4), 1200 (3), 1000 (2), 800 - changed
Mar 29 Thu - easy run
Mar 31 Sat - JUST A SHORT RUN (Most Hounds) (no tempo run)
April 2007
Apr 03 Tue - fartlek on Schenley trails of 7 x 3min hard, 2min easy
Apr 05 Thu - 10 x hill at the Oval
Apr 07 Sat - 5M tempo run
Apr 10 Tue - 5-6xMile at a little faster than goal 10k pace (2min rest)
scaled = 3xMile
Apr 12 Thu - light fartlek of 10 x 1min hard, 1min easy
Apr 14 Sat - LONG RUN++ (talk to Hans or Rich - meet at Montour trail??)
- Martha's Run 10k (Charlie)
Apr 16 Mon - Boston Marathon (MarkH...)
Apr 17 Tue - 3-4 x (1000 @ 5k pace, (90sec rest), then 400 very hard, 3min
between sets) scaled=just the 1000's, wait out the 400.
Apr 19 Thu - easy run
Apr 21 Sat - Genesis 5k/10k (Charlie...)
Apr 22 Sun - Burgh's Pizza 10k (Pat, Bender?, Leslie?, Andrew?...)
Apr 24 Tue - 6-8x1000 w/3min rest (Lehigh people: 4-5x1000)
Apr 26 Thu - 60min run with 5 x 2min surges interspersed
Apr 28 Sat - 5M tempo run
Apr 29 Sun - Lehigh Valley Half-Marathon (Hans, Rich, Shafer)
May 2007
May 01 Tue - 2000 (4), 1600 (3), 1000 (2), 800 (1), 800
(scaled: do 1600, 1000, 800)
May 03 Thu - do hill fartlek of 10 x 1min hill surges to prep for Race for the Cure
May 05 Sat - 5M tempo run (or do hill fartlek over the Race for the Cure course, running the course twice and surging on select uphills and
downhills)
May 08 Tue - 12 x 400 w/1min rest (scaled = 8x400) May10 Thu - Allegheny Track Meet (MattM?)
May 12 Sat - no tempo run!!
May 13 Sun - RACE FOR THE CURE 5k (most hounds)
May 15 Tue - 4 x (1min hard, 1min jog), then 4 x Mile @ 5k pace or faster w/3min rest (scaled = 3xMile only)
May 17 Thu - 5 x 2min surges in a 60min run
May 19 Sat - 5M tempo run
May 22 Tue - 7 x 800m @ faster than race pace, rest=2:30. (scaled=4x800)
May 24 Thu - regular run
May 25 Fri - OGDEN DOWNHILL MILE (Pat McGuire, Charlie?)
May 26 Sat - OGDEN 20k (Dan Holland)
- if doing the Gaton race on Monday, no tempo run, do some striders or 6 x 1min surges, otherwise, do 5M tempo run
May 28 Mon - KEVIN GATON MEMORIAL 5k (most hounds)
May 29 Tue - fartlek (for those who did not race on Monday):
2min hard (1min)
4min hard (2min)
6min hard (3min)
4min hard (2min)
2min hard (1min)
4 x 1min hard, 1min easy
total hard time = 22min. (trails behind the Oval)
May 31 Thu - if you ran Monday, do Tuesday's fartlek, otherwise do 4 x 4
min surges in a 60min run
Jun 02 Sat - 5M tempo run (or longer) - might be a good idea to go to
Montour and run a 8M tempo run there
July 2007
Jul 14 Sat - 5M tempo run
Jul 15 Sun - PITTSBURGH TRIATHALON (Rich, EricW, Dan, Jocelyn?, Jeremy?)
Jul 17 Tue - 4 x (800 @ 5k pace, 90sec rest, then 400 very hard), 3min rest
SCALED = 3 reps
Jul 19 Thu - 60min with 10 x 30sec hill surges(up and down) Jul20 Fri - BUFFALO 4M (Ryan,
Wu, Pat, Leslie, Rich)
Jul 21 Sat - 5M tempo run
Jul 22 Sun - LAKE PLACID IRONMAN TRIATHALON (Ed, MarkH, Paula)
Jul 24 Tue - 5xMile at 5k race pace w/3min rest
Jul 26 Thu - 60min run with 10 x 1min on/off
Jul 28 Sat - RUN FOR ROCH 5k Race Web Site
- BOYCE PARK 5k;
Jul 31 Tue - 2000 (4min rest), 1600 (3min rest), 1000 (2min rest), 800 (1min rest),
2x400 (1min rest) - start off at 10k race pace and gradually get faster
over each interval. SCALED = start off at 1000 and work down
August 2007
Aug 02 Thu - regular run
Aug 04 Sat - DEBBIE GREEN 5k (Charlie, Wu?, others?) Race Web Site
- or 6-7M tempo run
Aug 04 Sat - women: 12x1min hard, 1min easy fartlek
Aug 07 Tue - 2-3 x 3k @ 10kpace w/5min rest. then 5min jog again followed
by 6 x 1min hard, 1min easy. Remember to jog all rests!
SCALED = 1 x 3k followed by the 6 x (1min hard, 1min easy)
** Note Hounds Social tonight (August 07, after the workout) **
Aug 09 Thu - easy run
Aug 10 Sat - 5M tempo run (women: 5M tempo run)
Aug 11 Sun - BROOKLINE BREEZE 5k (Tim, Charlie, Robin...)
Aug 14 Tue - 8-10 x 1000 @ faster than 10k pace w/2min rest
SCALED = 4-5x1000
Aug 16 Thu - 60min run with 10x30sec surges in the middle
Aug 18 Sat - 6-7M tempo run (women: do fartlek of 5 x 4min hard, 2min easy)
Aug 21 Tue - 16 x 400 on the Schenley Track at 5k pace w/1min rest. Make
sure to keep each 400 as consistent as possible. If it is oppressively
hot, I suggest going into the trails and doing 2 x (10 x 1min hard, 1min
easy), 5min jog rest between the 2 sets of 10.
SCALED = 8x400 or 10x1min hard, 1min easy
Aug 23 Thu - fartlek of 4 x (4min hard, 3min easy)
Aug 25 Sat - Long Run++ at Montour Trail (do 5M at tempo followed by 2 x
1M hard, 1M easy) embedded in your long run. Women prepping for the
marathon should do the same workout - make sure your 5M tempo is close to
goal marathon pace (good practice for the marathon) and the 2 repeat miles
are more like half-mara pace or faster.
Aug 28 Tue - 4-5 x 2000 w/3min rest; start the first two at slightly
faster than half-marathon pace then get progressively faster over each one
such that the last 2000 is under 10k goal pace
SCALED = 2 x 2000m followed by 10 x 100m strides
Aug 30 Thu - fartlek of 6 x 1min surges in the middle of 50-60min run
September 2007
Sep 01 Sat - ** no tempo run this week **
Sep 02 Sun - STEELERS 5k (most hounds)
Sep 04 Tue - 5-6 x 800 w/2min rest @ close to 5k pace
Sep 06 Thu - easy run
Sep 08 Sat - IKEA HALF-MARATHON and 5K (most hounds) ** no tempo run **
Sep 11 Tue - if you did the half-marathon, then go out for an easy
moderately long run like 10-12M. If you didn't do the half-marathon, do
the following ladder workout (basically you are probably the 5k/10k
group):
400 (1min rest)
800 (2min rest)
1000 (2:30 rest)
1600 (3min rest)
1000 (2:30 rest)
800 (2min rest)
400
you want to keep these as close to 5k pace or faster as possible. The
workout totals 6000m of intervals (excludes jog rest).
SCALED - everything but the 1600, just keep jogging while everyone is
doing the 1600 and then start with the group again on the second 1000.
Sep 13 Thu - IKEA half-marathon people (and also 5k/10k group) do 8 x
hills at Flagstaff hill.
Sep 15 Sat - 5M tempo run (women: fartlek of 8 x 2min hard, 2min easy)
Sep 16 Sun - group long run (20Mer)
Sep 18 Tue - 6-7 x 1600 w/3min rest (faster than 10k pace)
SCALED = 3-4 x 1600; 5k/10k people should do 5-6 at a faster pace.
Sep 20 Thu - small hill fartlek in the middle of easy run - surge on
uphills and downills. preferably do this on parts of the Great Race
course.
Sep 22 Sat - 9:30am: LR++ at North Park Boathouse
Sep 25 Tue - 5x1000 @ 5k pace w/2min rest, followed by 6 x 100m strides at
end
SCALED = 3x1000 fast
Sep 27 Thu - 60min with 8 x 30sec surges in the middle
Sep 29 Sat - ** no tempo run **
Sep 30 Sun - GREAT RACE 10k
October 2007
Oct 14 Sun - Peace Race 10k (JoeD, MarkH, Lauren)
Oct 16 Tue - 8 x 1000 @ 10k-halfmara pace w/2min rest
SCALED = 5x1000 (people racing this weekend may want to do scaled)
depending on what your goal race is, you will want to shift the pace around
- 5k/10k people will want to go under 10k pace, while marathon
people maye want to run all 10 reps at a more controlled pace.
Oct 18 Thu - light 30sec surges interspersed in 40-60min run
Oct 20 Sat - 5M tempo run
- Trick or Treat Trot 5k (Charlie)
- Buffalo Creek Half-Mara (Anish)
Oct 21 Sun - Columbus Marathon/Half-Mara (Leslie, Robin)
Oct 23 Tue - 5 x Mile w/3min rest (SCALED = 3 x Mile)
Oct 25 Thu - 50min run with 4 x 3min hard, 2min easy
Oct 27 Sat - Dash for Dogs and Cats 5k (Charlie)
Oct 30 Tue - 4 x 800 @ 5k pace with 2min rest,
then 8 x 400 w/1min rest (a little faster than 5k pace)
SCALED = 4x800 followed by 6 x 100m strides (includes NYC people)
November 2007
Nov 01 Thu - fartlek of 5 x 2min hard, 1min easy
Nov 03 Sat - 5M tempo run
Nov 04 Sun - NYC Marathon (MattM, Wu, Moira); Marshall Mara (Koontz)
Nov 06 Tue - down-ladder workout of:
2000 (4min rest)
1600
(3)1200
(3)1000
(2)800
(2)2 x 400 w/1min rest
Start the 2000 around the same pace you ran your 2k's the previous week and then pick up
the pace on each rep. The 400's should NOT be all out - run them fast but controlled,
as if they were long striders. Scaled people can start at the 1200 and work from there.
Nov 10 Sat - no tempo run unless interest (Hans?)
- Frick Park 6k (lots of Hounds
- Harrisburg Mara (Hans); Richmond Mara (Dan Rabe)
Nov 13 Tue - 5 x 1000 w/3min rest @ 5-10k pace (marathon people - don't over do it
and run all out)
Nov 14 Thu - 50-60min run with fartlek of 8 x 30 sec surges
Nov 17 Sat - 5M tempo run
Nov 18 Sun - Philly Mara/Half-Mara/8k (lots of Hounds)
Nov 20 Tue - with the large number of people running in Philly and having just completed
a fall marathon this month, there might not be a lot of people at practice.
For people that will be showing up, I recommend either doing: * 12 x hills
at the Oval , scaled: do 8 or* 15 x 400 @ 5k pace, with 1min rest
Anish - you may want to ask around and see who is around to do something longer like
8 x 1000, since it is two weeks before your marathon. I don't think 400's are
going to be much use to you.
Nov 22 Thu - Thanksgiving Day Race @ Cincinnati (MattM?)
- Pittsburgh YMCA Turkey Trot 5k (some Hounds)
Nov 24 Sat - *** no tempo run this week unless interest (email in) ***- Footlocker
regionals (Miles Becker)
Nov 27 Tue - 4M special (3 x [mile hard then 400 at moderate tempo run pace
(about 1min slower than mile pace)])
Nov 29 Thu - 50-60min run with a fartlek of 10 x 1min on/off
December 2007
Dec 01 Sat - 5M tempo run- Memphis Marathon (EricA)
- Run-A-Muck 5k (Euro XC style) @ Delaware, OHwww.secondsoletotalsports.com
- Jingle Bell 5k (Robin?)
Dec 04 Tue - 6 x 800 w/2min rest (@ 5k race pace)
Dec 06 Thu - easy run
Dec 08 Sat - USATF CLUB CROSS COUNTRY NATIONALS- 5M tempo run?
Dec 11 Tue - 5 x 1000 w/3min rest, at goal pace if running this weekend or New Year's
Dec 13 Thu - fartlek of 10 x 30 sec surges (incorporate some hills)
Dec 15 Sat - HOUNDS HOLIDAY PARTY!!!!! (social event; most Hounds)
Dec 16 Sun - Trot for Tot 10k/5k (Robin?)
January 2008
Jan 01 Tue - NO WORKOUT
Jan 03 Thu - easy run
Jan 05 Sat - long run or 5M tempo run @ Schenley Park (remember to meet at 9:00)
Jan 08 Tue - 10 x hills; SCALED = 4-7 hills
Jan 11 Thu - easy run
Jan 12 Sat - long run or 5M tempo @ North Park (remember to meet at 9:00)
Jan 15 Tue - fartlek of:
5min hard (3min easy)
4min hard (2min easy)
3min hard (2min easy)
2min hard (1min easy)
1min hard
SCALED = do 5min hard (3 easy), 4min hard (2 easy), then 1min hard
Jan 17 Thu - moderate run
Jan 19 Sat - long run or 5M tempo @ Schenley
Jan 22 Tue - fartlek of 4-5 x (5min hard, 3min easy); SCALED = 3 x (5min hard,
3min easy); if track is you can do the 4-5 x Mile w/3min rest
Jan 24 Thu - moderate run
Jan 26 Sat - long run or 6-7M progression run @ North Park
Jan 29 Tue - fartlek of 3 x (8min hard, 4min easy); SCALED = 2 rep's; if track is clear then one can 3 x 2400m (1.5miles ) w/4min rest. make sure to run either workout controlled. Don't blast the first 8min segment and end up falling apart by the middle of the second.
Jan 31 Thu - moderate run with 6 x 30sec surges interspersed in the middle
February 2008
Feb 02 Sat - long run or 5M tempo run @ Schenley
2/2 - 5 mile tempo at Schenley Park (9 a.m. start)
2/5 - Meet at CMU and jog to Schenley for hillwork.
Road hills at Schenley - 5 x (short hill; jog to start; long
hill to steps at bottom of tennis courts; jog back); scaled = 3 reps.
2/9 - 5 mile tempo at North Park (9 a.m. start)
Sat (2/2) - 5M TEMPO at Schenley
Tue (2/5) - Road hills at Schenley - 5 x (short hill; jog to start; long hill to steps
at bottom of tennis courts; jog back); scaled = 3 reps.
Thur (2/7) � no speed
Sat (2/9) � 5 � 7 M Tempo at North Park. If choosing longer distance, modify pace accordingly.
Tue (2/12) - 4 x mile; scaled = 3 x mile. Ideally, reps should represent ~ 8% of total
weekly mileage. Rest ~ 4 min (full recovery). Recommended pace = Interval 3k pace (see
charts from Steve Garand for detail)
Thur (2/14) 5 X (2 X 200m R pace with 200m recovery jogs + 1 X 400m R pace with 400m jog)
Note: Do at mile pace - no faster. Concentrate on efficient movement. Rest is not
critical, feel fully rested.
Sat (2/16) - 3 x 3k on Schenley Trails (3 min easy jog as rest) - note shorter rest than
usual. Intent is to run as a series of shorter tempo pace repeats. Scaled = 2 x 3k.
Tue (2/19) - Ladder - 800,1000,1200,1000,800 - 3 min active rest; scaled = 800,1000,1200.
Pace = Interval 3k pace (see charts from Steve Garand for detail).
Thur (2/21) � no speed
Sat (2/23) - RACE - SPRING THAW (10-15-20 MILER) - Non-marathoners: plan on
running 10-miles as a race. Spring marathoners: strive to run close to marathon pace for
15 miles � this is can be a long tough marathon workout. If this is too early in your
training schedule, adjust accordingly.
Tue (2/26) - 6 x 1000, 3 min active rest. For Spring Thaw Racers � no speed workout.
Pace = Interval 3k pace (see charts from Steve Garand for detail).
Thur (2/28) � no speed
March 2008
Sat (3/1) - 5M TEMPO at Schenley
Tue (3/4) - Road hills at Schenley - 6 x (short hill; jog to start; long hill to steps at
bottom of tennis courts; jog back); scaled = 4 reps.
Thur (2/28) � no speed
Sat (3/8) - 5M TEMPO at Schenley
Tue (3/11) - 5 x mile; scaled = 4 x mile. Ideally, reps should represent ~ 8% of total
weekly mileage. Rest ~ 4 minute (full recovery). Recommended pace = Interval 3k pace
(see charts from Steve Garand for detail.
Thur (3/13) 4 x (200m R pace with 200m jogs) + 2 X (400m R pace with 400m jogs) + 1 X
(800m R pace with 800m jog) + 2 x (400m R pace with 400m jogs) + 4 x (200m R pace with
200m jogs) Note: Do at mile pace - no faster. Concentrate on efficient movement. Rest
is not critical, feel fully rested.
Sat (3/15) - LR++ at North Park (5 Mile tempo, 1 mile jog, 1 mile interval hard, 1 mile
jog, 1 mile interval hard).
Tue (3/18) - 12 x 400; scaled= 8-10, rest = 400m jog. Note: Do at mile pace - no
faster. Concentrate on efficient movement. Rest is not critical, feel fully rested. The
sum of intervals pace should total no more than 5% of the week's mile-age.
Thur (3/20) � no speed
Sat (3/22) - 5M TEMPO at Schenley
Tue (3/25) - 8 x 1000 - 3 min rest. Scaled or if racing - 4-5 x 1000. Pace: Interval -
3K. Rest = easy jog, not walked.
Thur (3/27) � no speed
Sat (3/29) � RACE - JUST A SHORT RUN 5K & HALF MARATHON AT NORTH PARK
4/1/2008 Long Run - JASR Recovery
4/5/2008 Schenley Tempo Long Run at Schenley Oval
4/8/2008 4 x 2k - 4 min rest
4/12/2008 LR++ (Montour Trail Gazebo start) - 5 Mile tempo, 1mi easy, 1mi quick, 1mi easy, 1mi quick
4/13/2008 Long Run at Schenley Oval
4/15/2008 4 x (1000 - 1 min rest - 400 hard - 3 min rest)
4/19/2008 Schenley Tempo / Genesis 5k-10k
4/20/2008 Long Run at Schenley / Burgh Pizza Wings 10k
4/22/2008 5-6 x mile repeats - 4 min rest
4/26/2008 Schenley Tempo
4/27/2008 Long Run at Schenley Oval / Lehigh Valley Half-Marathon
4/29/2008 12 x 400 meters - 1 min rest
5/3/2008 3 x 3k on the trails - 5 min rest
5/4/2008 Long Run at Schenley Oval
5/6/2008 8 x 1000 - 2 min rest
5/10/2008 No workout RACE FOR THE CURE 5K
5/13/2008 Flagstaff Hills 10 - 12
5/17/2008 Schenley Tempo
5/18/2008 Long Run at Schenley Oval
5/20/2008 3 x 3k on the trails - 5 min rest
5/24/2008 Schenley Tempo
5/26/2008 Gatons Memorial 5k
5/27/2008 8 x 800 / Flagstaff Hills on Thursday if ran Gatons 5k
5/31/2008 Schenley Tempo
6/1/2008 Long Run at Schenley Oval
6/3/2008 5-6 x mile repeats - 4 min rest
6/7/2008 Montour Trail Tempo (7-8 mile)
6/8/2008 Long Run at Schenley Oval
6/10/2008 8 x 1000 - 2 min rest
6/14/2008 Schenley Tempo
6/15/2008 Long Run at Schenley Oval / Fathers Day 5k-10k
6/17/2008 1k-2k-3k-1k-1k (rest = 2-3-4-2 min)
6/21/2008 Schenley Tempo
6/22/2008 Long Run at Schenley Oval
6/24/2008 12 x 400 meters - 1 min rest
6/28/2008 Schenley Tempo
6/29/2008 Long Run at Schenley Oval
7/1/2008 4-mile special
7/4/2008 Brentwood 5k (Friday)
7/6/2008 Long Run at Schenley Oval
7/8/2008 800 � 1000 - 1200 - 1000 - 800 - 3 min rest
7/12/2008 Schenley Tempo
7/13/2008 Long Run at Schenley Oval
7/15/2008 Flagstaff Hills 10 � 12
7/18/2008 Buffalo Subaru 4 Miler (Friday)
7/19/2008 Schenley Tempo Saturday (Saturday)
7/20/2008 Long Run at Schenley Oval
7/22/2008 4 x (1000 min-1 min rest -400 - 2 min rest)
7/26/2008 Run For Roch
7/27/2008 Long Run at Schenley Oval
Aug 2008
Sat 8/2 � 7-mile tempo at Montour Trail
Tue 8/5 � 3 x 3k on trails with 5 min rest
Sat 8/9 � 5-mile tempo at Schenley
Tue 8/12 � Flagstaff Hills (10-12 reps)
Sat 8/16 � 5-mile tempo
Tue 8/19 � 5 x 1-mile with 3 min rest
Sat 8/23 � LR++ at Montour (5 mile tempo and 2 mile repeats)
Tue 8/26 � 8 x 1k with 2 min rest
Note � since 6 days between workout and Steelers 5k, consider some short-speed workout on 8/26-27 to stay sharp. Consider 6-8 x 400 meter or fartlek - 6-8 x 1 min on/1 min off.
Sat 8/30 � no tempo unless not running Steelers 5k on Monday
Sept 2008
Mon 9/1 � Steelers 5k
Tue 9/2 � easy group run / Steelers recovery.
Sat 9/6 � IKEA Half-Marathon
Tue 9/9 � If ran IKEA � 10-12 miles easy. If not � 12 x 400 meters.
Sat 9/13 � 5-mile Tempo at Schenley
Sun 9/14- 20 miles for marathoners.
Tue 9/16 � 3 x 3k on trails with 5 min rest
Sat 9/20 � LR++ (6 mile tempo and 3 x mile repeats)
Tue 9/23 � 6-8 x 1k with 2 min rest
Sat 9/27 � no workout
Sun 9/28 � Great Race 10k
Tue 9/30 � easy 10-12 miles / Great Race recovery
Oct 2008
Sat 10/4 � Montour Trail � 8am: Tempo Run or Hard 20 miler
MARINE CORPS MARATHONERS START TAPER
Tue 10/7 � 5 x mile with 3 min rest
Sat 10/11 � Tempo at Schenley / CMU INVITATIONAL
Sun 10/12 � Marathoners � 15 MILE MAXIMIUM
Tue 10/14 � 1k � 2k � 3k � 1k � 1k � rest 2 min/3min/4min/2 min
Sat 10/18 � 5-mile Tempo at Schenley
Sun 10/19 � Marathons- 10 MILE MAXIMIUM
Tue 10/21 � Marathoners � easy speed; Non-marathoners � 12 x 400 meters.
Sat 10/25 � Tempo at Schenley
Sun 10/26 � Marine Corps Marathon.
Tue Oct 27 - Ladder with longer rest - 600 - 2 min rest- 800 - 2:30rest - 1000 - 3:00 min - 1200 - 3:30 - 1000 - 3:00 - 800 - 2:30 - 600
Sat Nov 1 - Schenley Tempo
Tue Nov 4 - Schenley Road Hills - 10-12 reps with active rest
Sat Nov 8 - Frick Park XC Race
Tue Nov 11 - CMU TRACK Ladder - 1200 - 2:30rest - 1600 - 3:00rest - 2000 - 3:30rest - 1600 - 3:00rest - 1200 2:30rest - 800 - LAST KILLER WORKOUT OF THE YEAR !
Sat Nov 15 - Schenley Tempo
Tue Nov 18 - 6 x 800 with 2 min rest
Sat Nov 22 - Schenley Tempo
Tue Nov 25 - No speedwork with last race only 2 days away
Tue Nov 27 - HAPPY THANKSGIVING - Turkey Trot & Gutbuster
2009
Jan 3 - Schenley Tempo
Jan 6 - CMU - 6 x 1000 meters with 3 min rest
Jan 10 - Schenley Tempo
Jan 13 - Meet at CMU - Run Road Hills at Schenley 4-5 x (long hill with downhill finish to steps by Tennis courts; jog recovery; short hill to top; jog recovery to bottom)
Jan 17 - North Park Tempo
Jan 20 - 6 x 800 meters - 2 min rest
Jan 24 - Schenley Tempo
Jan 27 - 4 -5 Hills
Jan 31 - North Park Tempo
Feb 3 - 6 x 1000 meters with 3 min rest
Feb 3 - 4-5 x mile with 3 min rest
Feb 7 - Schenley Tempo or USATF Race in Maryland (12k for young guys / 8k available for masters)
Feb 10- 6 x 1000 meters with 3 min rest
Feb 14 - Extended North Park Tempo - either LR++ (5 mile tempo/ mile
jog/ mile hard/ mile jog/ mile hard) or 7-8 mile tempo
Feb 17 - 1K-2K-3K-800-800 - rest = rest = 2:30, 3:30, 4:00; 2:00
(800s optional depending on fitness)
Feb 21 - Schenley Tempo
Feb 24 - Ladder - 800/1000/1200/1600/1200/1000/800 - 2:00/2:30/2:30/3:00/2:30/2:00
Feb 28 - SPRING THAW (10,15, 20 mile races) at North Park
Mar 3 - easy long run (Spring Thaw racers); 12 x 400 (non-racers);
Mar 5 - Flagstaff Hills (possible Thursday workout)
Mar 7 - Schenley Tempo
Mar 10 - 4-5 x mile with 3 min rest
Mar 14 - North Park Tempo - LR++ (5 mile tempo plus 3 x mile jog/ mile hard)
Mar 17 - 1K-2K-3K-800-800 - rest = 2:30, 3:30, 4:00; 2:00 (800s optional depending on fitness)
Mar 21 - Schenley Tempo
Mar 24 - 6-8 X 1000 - rest = 3 min
Mar 28 - JUST A SHORT RUN HALF MARATHON & 5K
Mar 31 - easy long-run on Tuesday for half-marathoners; 8 x 600 for non-marathoners
Apr 2 - Flagstaff Hills or 6 x 800 (Thursday workout)
Apr 4 - Schenley Tempo
Apr 7 - 3 x 3k on Schenley Trails with 5 min rest
Apr 10 - Montour Trail Workout - Tempo Run / Final 20-miler
START MARATHON TAPER - reduce mileage but maintain speed
Apr 14 - 5-6 x mile with 3 minutes rest
Apr 17 - Schenley Tempo
Apr 21 - 800-1200-1600-1200-800-800; rest = 2;230;300;230,200,200
Apr 24 - Schenley Tempo
FINAL WEEK BEFORE MARATHON - REDUCE MILEAGE & SPEED
Apr 28 - 6-8 x 800 (non-marathoners); easy speed for marathoners
May 3 - PITTSBURGH MARATHON
Saturday 05/09/2009 Schenley Tempo
Tuesday 05/12/2009 6-8 x 1000 with 3 min rest
Saturday 05/16/2009 Schenley Tempo
Tuesday 05/19/2009 4-5 x (800 1 min / 400 3 min rest);
Saturday 05/23/2009 Schenley Tempo
Monday 05/25/2009 GATONS Memorial Day 5k info
Tuesday 05/26/2009 race recovery
Thursday 05/28/2009 Flagstaff Hills on Thursday (8-10 reps)
Saturday 05/30/2009 Schenley Tempo
Tuesday 06/02/2009 5 x mile with 3 min rest
Saturday 06/06/2009 Schenley Tempo
Tuesday 06/09/2009 16 x 400 (4 sets - 1 min between rep; 3 min between sets)
Saturday 06/13/2009 Schenley Tempo
Tuesday 06/16/2009 3 x 3k on Schenley Trails
Saturday 06/20/2009 Schenley Tempo / Fathers Day 5-10k on Sunday
Tuesday 06/23/2009 4-5 x (800 1 min / 400 3 min rest);
Saturday 06/27/2009 Schenley Tempo
Tuesday 06/30/2009 6-8 x 1000 with 3 min rest
Saturday 07/04/2009 BRENTWOOD 5K info
Tuesday 07/07/2009 Ladder - 1200/1600/2000/1600/1200 - 3 min rest
Saturday 07/11/2009 Schenley Tempo
Tuesday 07/14/2009 16 x 400 (4 sets - 1 min between rep; 3 min between sets)
Saturday 07/18/2009 Schenley Tempo
Tuesday 07/21/2009 4-mile special info
Saturday 07/25/2009 Run For ROCH 5k info
7/21 - Tuesday - 4 mile special
7/25 - Saturday - Run For Roch 5k
7/28 - Tuesday - 4 x 2k with 4 min rest
8/1 - Saturday - Schenley Tempo
8/4 - Tuesday - Flagstaff Hill Workout (12 hills)
8/8 - Saturday - Schenley Tempo - (Extend to 7 mile tempo)
8/11 - Tuesday - 3 x 3k on Schenley Trails with 5 min rest
8/15 - Saturday - Schenley Tempo
8/18 - Tuesday - 5 x mile with 3 min rest.
8/22 - Saturday - Montour Trail - LR++
8/25 - Tuesday - 6 x (1000 - 1 min rest-400 hard - 3 min rest)
8/29 - Saturday - Steelers 5k Weekend
9/1 - Tuesday - 4k - 3k - 2k - 1k on oval - rest ~ 50% of previous interval.
9/5 - Saturday - Schenley Tempo
9/8 - Tuesday - Ladder (400 - 800 - 1200 - 1600 - 1200 - 800 - 400);rest - 90 sec, 2 min, 3 min, 4, 3, 2.
9/12 - Saturday - IKEA 1/2 Marathon & 5k
9/16 - Tuesday - Easy run for half-marathoners / 12 x 400 with 1 min rest for others.
9/19 - Saturday - Schenley Tempo
9/23 - Tuesday - 8 x 1000 with 3 min rest
9/26 - Great Race Weekend
Sat 10/3 - Tempo - location TBD due to Central Catholic Invitational at Schenley at 9 a.m.
Tue 10/6 - 5 x mile with 3 min rest
Sat 10/10 - Long Tempo at Montour Trail (8 miles)
Tue 10/13 - 400 (1.0 min rest) - 600 (1.5 min) - 800 (2 min) - 1000(2.5 min) - 800 (2.0) - 600 (1.5) - 2 x 400 (1.0 min)
Sat 10/17 - Tempo at Schenley
Tue 10/20 - 3 x 3k on oval with 5 min rest
Sat 10/24 - Tempo at Schenley
Tue 10/27- 6-8 x 1000 with 3 min rest
Sun 11/1 - Spirit of Pittsburgh Half-Marathon (and relay)
Nov 3 - 400-800-1200-1600-1200-800-400
Nov 10 - 4-mile special (mile hard - 400 meter quick recovery - mile
hard - 400m recovery - mile hard - 400m recovery - 400m hard) - total
= 4-miles. No rest.
Nov 17 - 4 x mile with 3 min rest
Nov 24 - 6-8 x 800 meters with 1 lap jog (active rest)
Comments -
- No tempo location determined yet for Saturday - options include
Schenley at 8 a.m., Montour Trail or North Park.
- CMU Invitation is 10/10 at Schenley.
- Workouts will remain at Schenley through October. We will switch
Tuesday nights to CMU starting in November.
2010
January 2010
Jan 2 - Meet at Schenley for tempo or long-run / depending on weather
Jan 9 - 5-mile Tempo at Schenley
Jan 16 - 5-mile Tempo at North Park
Jan 23 - Tempo at Schenley
Jan 30 - Tempo at North Park - (5-7 miles)
July 6th - trail fartlek - 1 min on/off; 2 min on/off; 3 min on/off - repeat 3 times. If way too hot; cut short 3rd rep.
July 10th - Schenley Tempo
July 13th - 5 x mile with 3 min rest
July 17th - No Tempo. Run North Hills Borough YMCA 5k -contract Brandon G for details
July 20th - Ladder: 800/1200/1600/1200/800/400/400 (rest =2:00/2:30/3:00/2:30/2:00/1:00)
July 24th - Schenley Tempo
July 27th - Flagstaff Hills - 10 reps
July 31st - Schenley Tempo
August 7th - Schenley Tempo
August 10th - 4 x (1000 meter, 1 min rest, 400 meter hard) - 3 min between sets
August 14th - Schenley Tempo
8/21- tempo at Schenley
8/24 – Flagstaff Hills – 8-10 reps
8/28 – tempo at Schenley (Regent Square 5k)
8/31 – Ladder: 2000/1600/1200/800/400/400 (rest 3:00, 3:00, 2:30, 2:00, 1:00)
9/4 – Steelers 5k
9/7 – 5-6 x mile with 3 min rest
9/11 – tempo at north park-due to HS XC Meet or (IKEA Half at montour trail/ikea start line)
9/14 – Easy run for half-marathoners / 12 x 400 meters for others (3 sets of 4; 1 min between reps and 1 lap jog between sets)
9/18 - Hard long run on Montour Trail – 20 miler for marathoners at fast pace
9/21 – 6-8 x 1000 with 2 min rest
9/26 – Great Race Weekend
9/28 – Distance run for Great Race runners; 4-mile special for others.
10/2 – tempo at Montour trail-due to HS XC Meet (or 8 a.m. at Schenley - To Be Determined)
10/5 – 5-6 x mile with 3 min rest
10/9 – tempo at Schenley
10/12 - 4 x (1000m – 1 min rest – 400m hard – 3 min rest)
10/16 tempo at Schenley (Columbus Marathon weekend)
10/18: 800/1200/1600/1200/800 - rest of 2 min/ 2:30/3:00/2:30.
Oct 26- 3x3k (3 min rest)
Oct-30-Schenley Tempo
Oct 31- Long Run 20+ -place and time TBA
November 2010
Nov 2- 1x 3k, 2k, 1k (300 rest, 230 rest, 200 rest)
Nov 6-Schenley Tempo
Nov 7- NYC Marathon-Rich and Mark Hunkele, Marshal (WV) Marathon - Tricia Keen
Nov 9- 4-5 x Mile (3 min rest)
Nov 13- Schenley Tempo
Nov 14-Harrisburg Marathon- Myself and Greg Byrnes?
Nov 16- 1x 1600, 1200, 800, 400, 400 (2:30 rest, 200, 130, 1:00, 1:00 rest)
Nov 20- Tempo
November 21- Philly Marathon- Any Hounds?
Nov 23- 4-5x 1000 OR Run if Racing Thanksgiving
Nov 25- Thanksgiving Turkey Trot Pittsburgh, Gutbuster at Frick Park( Dan Holland Race), OTHER?
January 4- 4-5 mile tempo (im thinking 4 mile special kind of workout since weather may permit track)
January 8-Tempo at Schenley Park Oval- warmup 830am, start 9am.
January 11-6-8x1k (3 min rest)
January 15- Tempo at North Park (BoatHouse Start/Finish)
January 18- 8-10x short hill @schenley oval
January 22- Tempo at Schenley
January 25- if track is cleared, 1600,12, 8, 4, 4 (200,200)..
if not, fartlek: 5min hard (3min easy) 4min hard (2min easy) 3min hard (2min easy) 2min hard (1min easy) 1min hard
January 29- Tempo at North Park (Boathouse Start/Finish)
February 1- 4 Mile Special(1600 hard, 400 rest@ 90 sec x 4) finishing with 400 meter hard
Febraury 5- Tempo at Schenley oval
February 8- 6-8x 1k (245 rest)
february 12- Tempo at North Park BoatHouse
February 15- 8-10x Long Hill-finishing at tennis court entrance steps
February 19- Tempo at Schenley Oval
February 22- 4x mile. following miles: 4x100-150 meter strides(~20 secs)
February 26- Spring Thaw Race at North Park (10, 15, 20 mile)
March 1- 12x400 for non-racers. Distance Run followed by 4-5x 150 meter strides for Spring Thaw racers.
March 5- Tempo at Schenley Park Oval
March 8- 3x3k
March 12-Tempo at North Park
March 15- 3k, 2k, 1k (3 min rest, 230 rest)
March 19-Tempo at Schenley Park
*incorporate a few strides into one or 2 runs this week
March 22- 4-5 x mile with 4x 150-200 meter stride
March 26- Just A Short Run@ North Park (5K, Half Marathon, 30k)
March 29- Recovery Distance Run for racers or 6-8 x 600 (200 rest) for non racers
(Saturday or Sunday) Long Runs can i guess be sent out week by week pending weather, racing etc...
April 5- 4 Mile Special(Mile hard, quarter@90 rest/recover (x3). following 3rd easy 400 hit a hard 400 to finish.
April 9- Pirates 5k or -Tempo at North Park (non racers)
April 12- 6-8x1000's
April 16- Genesis 5k/10k or Tempo at Schenley
April 19- 4-5x Mile
April 21- 8x 400
April 23- Long Run/Tempo on Pittsburgh Marathon Course?- Time TBA
April 26- 3x3k
April 28 or 29- Incorporate strides into your run. 4-5 x 25 second pickups
April 30- Tempo at Schenley
May 3- 1x 3k, 2k, 1k
May 7- Tempo at North Park
May 8- Race for the Cure 5k
May 10- 4-5x Mile
May 14-Tempo at Schenley for non marathoners
May 15- PITTSBURGH MARATHON- GO HOUNDS!
Tuesday May 24- 600's or 4-6x 2minutes fartlek pending weather.
Saturday May 28-Tempo at Schenley
Monday May 30-Gatons 5k-Greensburg, PA
Tuesday May 31- 5x1200 or Long Run for Racers(12+)
Thursday June 2- 5x800
Saturday June 4- Break up Tempo- 4x2k-short rest. (Schenley)
Tuesday June 7-1x8k followed by 8-10x400 : Women-1x6000 followed by 8-10x400
*since this is a bit more intense workout/tempo I put this to a Tuesday instead of a Saturday.
Friday June 10-Riverview Park 5k-"Northside race"-Greg, Matt Meurer, Brandon G. (Dan Holland,Hans) -others??
Saturday June 11- Tempo at North Park
Tuesday June 14- 5x {1000(60 sec rest), 400(3 minute rest) }
Saturday June 18-Tim Wu 5k-Run for Homeless Washington, PA-all Hounds! if unable- tempo at Schenley
Sunday June 19-Fathers Day 5k/10K
Tuesday June 21- 7-8x Flagstaff Hill
Saturday June 25- Tempo at North Park
Tuesday June 28- 2k, 1k, 800, 3k
Thursday-6-8x400 at Schenley
Saturday July 2- Tempo at Schenley
Monday July 4-JULY 4TH RACE-Brentwood, Canonsburg, others??
Tuesday July 5- 5-6x 600 or Long Run+ for Racers
Thursday July 7-(Schenley)- Ladder- 400, 800, 1200, 1600, 12, 8, 4, 200, 200
Saturday July 9-Tempo at North Park
Tuesday July 12- 4-6x Mile
Thursday July 14- 6-7x700
Saturday July 16- North Boroughs YMCA 5K(Brandon G. Race)-if not able to race-Tempo at Schenley
Tuesday July 19- 4 Mile Special
Thursday July 21- (4x600, 4x400,4x300,4x200)-recover same diatnce in between-constant run on track.
Saturday July 23- Tempo at North Park followed by 8x10 striders
Tuesday July 26- 8x300
Thursday July 28- 1x1 Mile
Saturday July 30-Run for Roch or Tempo at Schenley
August 6- Tempo at North Park
August 9- 3x3k
Aug 13- Tempo at Schenley
August 16- 5-6x1000
August 20- Tempo at North Park
August 23- 4-5xmile
August 27-Tempo at Schenley
August 30- Ladder- 2000, 1600, 1200, 800, 400, 400
Sept 3-Gatorade Steelers 5K or Tempo at North Park
Sept 6- 3x3k
Sept 10- Tempo at Montour Trail- due to Red White and Blue XC Invite being at Schenley
Sept 13- 4x2k followed by 6-8 150 meter strides
Sept 17-Tempo at North Park
Sept 18-Erie Marathon and Half Marathon-for those looking for long race/run day..
Sept 20- 6-8x 1000
Sept 24- Tempo at Schenley
Sept 25- Pittsburgh Great Race
Sept 27- 6-8x Schenley Drive Hill for nonracers. Long Run for racers.
Sept 29- 6-8x400
October 1- Tempo at North Park
October 4- 3x3k-track?
October 8- Tempo at North Park- CMU Invite is this Saturday at Schenley..
October 11- 4-5x mile
October 15- Tempo at Schenley
October 16- Columbus Marathon and Half--Jo Rupp, Shafer, Jess Gangjee, Brandon G., Greg, Jason, Michelle, others?
October 18- 8x800
October 22- Tempo at North Park
October 25- 4k, 3, 2k, 1k,1k
October 29- Tempo at Schenley
November 1- 3x3k
November 5- Tempo at North Park
November 8- 6-8x1000
November 12- Tempo at Schenley
November 15- 4-5x mile
November 19- Tempo at North Park
November 20- Philadelphia Marathon- Brandon, Greg, Michelle, others?
November 22- 8-10x400
November 24-Pittsburgh YMCA Turkey Trot now in North Shore and/or Gutbuster in Frick Park