Here are some of recent workouts we've been doing.... rest of the days are base, recovery, and long runs.
1. Ran from school to Glorietta Bay Park (2.5 miles)
2. Did dynamics there.
3. 10 x 2 minutes at high tempo pace with 2 minute jog.
First 2 got us to Pomona Park where we did 4 reps.
Last 4 were along Glorietta Blvd to Tidelands.
Tempo pace was determined using the Daniels Chart on our blog.
Boys ran around 5:20 - 5:30, Girls 6:30 - 6:40.
Warm-up run from School to Sunset Park (1.1 miles)
Dynamics at Sunset
High "Base Run" from Sunset to the end of the shores (1.5 miles).
Tempo Run from Glorietta Bay Park to Golf Course entrance (1.5 mi)
Base to Tidelands (1 mile)
3 x 1,000 at VO2max pace at Tidelands
Jog back to school 1.5 miles
Total distance around 8.5 miles.
Warm-up from School to Tidelands with the usual stop at the Orange Avenue Park for dynamics (1.5 mi)
30 seconds on - 30 seconds off while running from Orange Ave to Tidelands park (.8 miles).
High Base Pace from Tidelands to Pomona Park (2 mi)
2 x up Pomona Park Hill (one each way to the top ... 1/2 mile)
Jog to 10th and Glorietta (1/4 mile)
Run hard to top of 10th street hill then jog to the start of the "Coronado Dunes" (.53 miles)
Run the Dunes hard from the "C" in Coronado to North Beach (.68 miles)
Jog back to school… Total distance between 7.5 and 8 miles.
We ran 2.35 miles from the school to Tidelands Park the long way while stopping at the Orange Ave park for Dynamics (at 1.2 miles) and five 30 seconds on - 30 seconds off for the last part. At Tidelands we did a 25 minute High-Tempo workout on the grass by running 400 meters on and about 60 meters off continuously around the park. This was followed by 30 picnic table step-ups and core. The last part was a 2.35 mile run back to the school for most and 1.5 miles back for some of the others.
1. Usual warm-up to Tidelands from the school with 4 or 5 thirty second on..thirty second off strides.
2. One mile at Tempo Pace… 3-4 min recovery
3. 1000 meters at Race Pace for 5k … 5 min recovery
4. 800 Meters at VO2max pace (this is your 2-mile race pace - 3 min recovery
4. 400 meters at about 1600 meter pace.
We ran from the school to Tidelands via the usual route 1st street, dynamics at Orange Ave Park, 30 second strides to Tidelands.
At Tidelands we did 5 sets of 300 at "mile race pace," followed by a walk-back toward the 300 start of 100 meters, then 100 meters at best 400 pace.
The rest between the 300-100 combo was a walk back to the start of the 300.
300 at mile pace
100 at 400 pace
… 5 sets
Ran from School to Sunset park where we did dynamics.
Then 7 x 800 at 5k race pace with progressively shorter rests.
3:30, 3:15, 3:00, 2:45, 2:30, 2:15, 2:00
walking rest 5 minutes..
Then 7 x 200 at around 800 race pace with 3 minutes between.
1 - 3 miles depending on athlete easy run after.
Pomona hills (strength) 30 second reps 1-2-3-4-3-2-1
Ran to Tidelands by the usual route where we did 4 x 1-mile at paces ranging from 85 - 92 percent of mile race pace with about a 5-minute break… (Divide the mile time by .85 for the first one, etc.)
New runners did 1k repeats at their pace.
Run back to school.
Today's workout, assuming you're following along.
2.4 mile warmup from school to Glorietta Bay Park where we did dynamics and strides.
20 minute tempo run from there to Tidelands.
Faster runners ran around the park to get the full 20 minutes, slower ones made it to the park so everyone finished about the same place.
10 x 80 meter starts
Run back to school