Class 4

This I can tell you about interval training (having done LOTS of it when I was your age): It's not the most fun type of running you'll ever do, but you'll be happy later that you did it for the speed improvement gained. We'll take two more sets of intervals this term.

Tuesday's distances will step up to 2.5 and 5.0 miles.

TODAY'S 2 X HALF-MILE INTERVALS

(with total time for one mile and comparison to last week's non-stop mile; target was to go faster)

Bryce -- 8:31 (+28 sec.)

Peter -- 6:27 (-38 sec.)

Alex -- 7:38 (-21 sec.)

Zach -- 6:27 (-39 sec.)

Alyssa -- 7:30 (-1:02) day's 3rd most improved

Elliot -- 7:44 (-1:54) day's most improved, earning extra credit

Jessica -- 11:11 (no target)

Ashlen -- 10:41 (-7 sec.)

TODAY'S 2 X ONE-MILE INTERVALS

(with total time for two miles, per-mile pace and comparison to last week's non-stop two-mile; target was to go faster)

Lyanne -- 20:40 (10:20 pace, -1:29 per mile) day's 2nd most improved

Matt -- 11:48 (5:54s, -16 sec.)

Doug -- 16:46 (8:23s, -55 sec.)

Dillon -- 13:25 (6:42s, -25 sec.)

Lauren O. -- 17:58 (8:59s, -44 sec.)

Miranda -- 22:23 (11:11s, -17 sec.)

Becky -- untimed

Tyler -- 11:51 (5:50s, -31 sec.)

Anna -- 14:06 (7:03s, -30 sec.) best pacer with 7:03/7:03, earning extra credit

Zidi -- 16:05 (8:02s, -2 sec.)

LESSON 4: BIG DAYS

Most runs need to be easy. This is true whether you’re a beginning racer or an elite athlete. (Of course, the definition of “easy” varies hugely for these groups; easy for the elite would be impossible for the beginner.) Training for the distance and pace of races, and actually running these events, is a prescription item, best taken in proper, well-spaced doses. New racers are wise to limit themselves to one big day a week. On this day, run longer than normal (as long as the longest race distance but at a slower pace) or faster than normal on this day (as fast as the fastest race pace but for a shorter distance), or go to the starting line in a race (combining full distance at full pace). Experienced racers can put a long run AND a fast run into the same week, but don’t want to squeeze both of these PLUS a race into one week.