Here’s the schedule of speedwork for the month of October:
Oct. 1, 7:00 pm – Ladders, 4 min. cycles with 1st min. at 60% effort (slow jog), 1 min at 70%, 1 min. at 80%, and finally 1 min. at 90% effort (fast, hard). Repeat this cycle five to seven times or more (20 min. to 28 min.).
Oct. 8, 7:00 pm – 400 meters 5 X 7 times with rest in between (6 meters = 1.5 miles). Go almost as fast as 300 meters three weeks earlier.
Oct. 15, 7:00 pm – 3 min. fast, then 2 min. slow for 5 min. cycles. Do 4 to 7 cycles (20 min. to 35 min.). Fast speed is your 5K race speed.
Oct. 22, 7:00 pm – Yassoos (800 m., or 1/2 mi.) – After each 800 m. do a slow jog across the soccer field and come back to the start in the same time that you ran the 800 m. Do 5 or more of these (2 1/2 mi. plus). This is the toughest workout, but it will give you a formula of what your finish time most likely will be in your next half marathon race. E.g. Mission Inn, Nov. 10, Riverside.
Oct. 29 – Corner to corner accelerations – go from light pole to light pole with every other one accelerating to top speed. Do it without stopping 25 to 35 min.
Sadly I need to turn over my duties to someone else as speed coach while making final preparations for my move to Michigan.