Class 6

This is the only time all term when finishing first has its rewards here. That’s because it’s the only time when everyone, no matter your native speed, has an equal chance to finish first. This out-and-back, by-time run equalizes your chances of leading.

Tuesday’s distances will rise to 2.75 and 5.5 miles. The optional Sunday run (from the Eugene Running Company at eight o’clock) will reach eight miles.

TODAY’S SLOW/FAST “16 MINUTES”

(with actual time and difference between the second half and the first; target was to finish below 16 minutes, or run so-called “negative splits”)

Bryce – 15:59 (-1 sec. for 2^nd half)

Alex – 14:38 (-1:22) 2^nd to finish

Mariana – 15:02 (-58 sec.) 3^rd to finish

Becky – 15:47 (-13 sec.)

Jonathan – 14:21 (-1:39) 1^st to finish, earning extra credit

Eleanor – 15:47 (-13 sec.)

TODAY’S SLOW/FAST “32 MINUTES”

(with actual time and difference between the second half and the first; target was to finish below 32 minutes, or run so-called “negative splits”)

Sam – 28:16 (-3:44 for 2^nd half)

Ella – 28:16 (-3:34)

David – 29:38 (-2:22)

Lana – 28:29 (-3:31)

Jake – 27:37 (-4:22) 1^st to finish, earning extra credit

Nathan – 28:03 (-3:57) 3rd to finish

Sota – 27:38 (-4:22) 2^nd to finish

LESSON 6: GOING FASTER

A little bit of speed training goes a long way. In fact, a little bit is all you should do because, in excess, speed kills. Most runners can tolerate fast training that totals only about 10 percent of weekly mileage. This can come two major ways and one minor one. The first big way is as intervals – a training session of short, fast runs with recovery breaks between. The other main way to train for speed is the tempo run – at race pace or faster for a shorter distance. The smaller way to gain and maintain speed is with “strides” – ending the warmup by striding out for a hundred yards or so, one to five times, at the top speed that you would ever race. Strides also have value at the finish of a relaxed run, as a reminder to push at the end of a race.