Class 4

I doubt this is anyone’s favorite way to start a day. But note how much difference the rest breaks make in interval training. The payoff will come later, when the speed gained here makes all runs faster without them seeming any harder.

Tuesday’s distances will step up to 2.5 and 5.0 miles. The optional Sunday run from the Eugene Running Company is 7.0 miles, starting at eight o’clock.

TODAY’S 2 X HALF-MILE INTERVALS

(with total time for one mile and comparison to last Thursday’s non-stop mile; target was to go faster, which everyone did)

Connor B. – 5:41 (no target)

Bryce – 6:28 (-1:48) day’s 3^rd most improved

Alex – 7:10 (-49 sec.)

Mariana – 7:28 (-3:31) day’s most improved, earning extra credit

Connor J. – 7:14 (-37 sec.)

Elliot – 7:16 (-1:00)

Rachel & Alisha – 7:36 (-55 sec.)

Jake – 5:20 (-39 sec.)

James – 6:42 (-2:47) day’s 2^nd most improved

Jonathan – 6:43 (-1:12)

Eleanor – 8:41 (-20 sec.)

Sota – 5:17 (-49 sec.)

Max – 5:53 (non-stop as makeup mile test)

TODAY’S 2 X ONE-MILE INTERVALS

(with total time for two miles, per-mile pace and comparison to last Thursday’s non-stop two-mile pace; target was to go faster, which everyone did)

Sam – 14:40 (7:20 pace, -4 sec.)

Ella – 14:28 (7:14s, -6 sec.)

Nathan – 11:54 (5:57s, -46 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.