August 3rd Workout "Race Pace" for 1 minute.

Today (3 Aug 2012) we met at Spreckels Park and ran the 1.25 mile under-the-bridge path to the Tidelands restrooms where Ashley and Chris lead the warmup routine. The main part of the workout was 15 x 1 minute "5k race pace" runs with approximately a 2 minute jog-back to the start. It's about 320 meters from the sidewalk next to Glorietta Blvd near the hospital to the sidewalk by the bay, so I put Clipboards at various distances from the start based on the race pace for the various kids who ran today. The idea was to run for 1 minute at perceived race pace, then take a 2 minute jog back to the start. We did 15 of these.
Towards the end of the workout some of the boys were making it all the way to the sidewalk which equates to a mile pace of 5:02 (16:38 for 5k) so the last five were a bit faster than race pace. The 1st 10, however were right on their targets. The girls also picked-it up a bit at the end with Ashley and Rachel hitting sub 6 minute pace for a mile. Distances covered were 2.5 miles for the warm-up and cool-down plus the reps. The fastest boys covered  around 4.7 miles back and forth in the reps, the slowest girls covered around 3.6 in reps, so mileage ranged between 7.2 and 6.1 miles with 15 minutes at race pace or faster. Back at Spreckels we did 30 seconds prone plank, 15 reps each side lateral leg lifts, 30 seconds back plank, 10 x 8 count body builders, plus a pretty good set of leg lifts and flutter kicks. Saturday should be a recovery run of 20 to 30 minutes and Sunday should be a long run of 40 minutes to an hour depending on how many miles you've been running per week. One again, check the Daniels pace chart (now linked to the top of this blog) for the pace you should be running. The table below the map shows the mile and 5k pace associated with distances from 200 meters to the sidewalk in 5 meter steps. This range was enough to cover everyone for this workout. If you would want to create a pace chart similar to this for a different time increment you can use the pace charts located at the top of this blog or use this link. ... Coach Green