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This week's workout is 6-10 x 400m. Meet at 5:30am at the Rollie Miles Athletic Field track!Note that there are no public washrooms available. Please take a water bottle and whatever you need to be comfortable during the workout. I highly recommend arriving as close to 5:30 as you can so that your muscles are fully warmed up before you ask them to go fast.
Workout run of play:
5:30am - Warm up well by doing some easy jogging
5:50am - Coach-led dynamic stretching/drills/strides
6am - Interval speed workout
We'll start together on the first interval. When you finish, regroup during the recovery with others who are around your speed (take slightly less or slightly more recovery as needed to stay with your group).
When you're finished with the workout, we'll take a group photo before the earlybirds need to take off, then you can do a cool down, core work, stretch etc.
Snacks/potluck breakfast offerings are welcomed!
Typically intervals/speedwork/tempo runs should be no more than 20% of your weekly mileage (roughly 80% of your runs should be conversational). The fastest stuff, which is what we are aiming for with NFS workouts, should make up no more than 10%. So if you're running 30km per week, limit yourself to 3km of speedwork.
To measure your progress, time your splits, and track your times so you can see how much faster you're getting! It takes at least 4 to 6 weeks of weekly speedwork before you will start to feel you're gaining speed.
If you're new to speedwork and want to crunch some numbers and calculate your target paces, check out these links for a guide:
https://www.gulfwinds.org/wp-content/uploads/2019/07/Track-Interval-Pace-Calculator.pdf
http://www.tricalc3.com/charts/treadmill-cheatsheet.pdf
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Event Venue & Nearby Stays
The Rollie Milles Athletic Field, 10480 73 Avenue,Edmonton, Alberta, Canada
