Speed work is an invaluable part of a runner’s training plan. Whether you run 10 minute miles or you run 6 minute miles, there’s benefits to be reaped from adding speed work to your training plan. So when I created my training plan for the P200 in March I was sure to add in various types of speed work. One of the easiest ways to incorporate that into the training plan was to sign up for a few Hustle Q’s. Today was the start of the 17 week plan.
6 Pax sought to get their week started off in a hurry.
Conditions: low 30’s and started out with a head wind.
Disclaimer: Given
Warm-up:
Progressive Mile = Start out the first mile at a nice and easy pace (conversational pace) with increase your pace with each lap until you complete 4 laps. By the forth lap you should be running pretty close to your 5k pace.
The Main Event:
Run 400 meters at a pace slightly faster than your 5k race pace
Run 400 meters at a nice and easy pace, somewhere in between a recovery pace and a conversational pace
Run 400 meters at a pace slightly faster than your 5 k race pace with the final 100 meters being at an all you got sprint
Rest for 1-2 minutes to get the heart rate back down and then rinse and repeat
Due to time constraints, on the 4th set we cut out the 1st fast lap and just ran the nice and easy followed by the fast paced lap.
Cool down:
Run 400 meter laps at a nice and easy pace, somewhere in between a recovery pace and an conversational pace until time is called.
Recovery
Everyone logged somewhere around 4.5 miles.
COT
Count-o-rama:
Name-o-rama:
Announcements:
* Jingle all the way 5k is this Saturday. Get signed up.
* Saturday’s Boot Camp will be at the Shipyard. Great opportunity for a double down. (Uncle Jesse on the Q)
* F3 Greenwood Christmas Party will be Friday 12/15 at Sugar’s house. Get signed up.
* Q Sheets are wide open. The best way to make sure you stay engaged during the colder weather is to sign up for some Q’s. It’s the ultimate accountability.
* Speaking of accountability. Reach out to someone you haven’t seen lately and tell them where you are planning to Post. And encourage them to post with you.
Prayer Requests:
* None were mentioned, but everyone can use some prayer.
NMS:
* Duggar continues to show his dominance. Doesn’t matter whether it’s running or a Boot Camp. Rest assured Duggar will be out front.
* The key to maximizing the benefits of a speed workout is to push yourself past being comfortable and try to maintain that for the entire set. Looks like everyone in attendance this morning was maximizing the benefits. Everyone posted some solid lap times.
* I thought we were going to be in for a bone chilling workout when we hit the back stretch for the first time during the warm-up lap. The head wind was cutting right through us. But by the time we were several laps into the workout the cold temps could not keep up with us. Turned out to be a great day for a run.
Until the next Q…
The Meter is paid in full.