Class 16 (4xQuarter & 4xHalf

We go where we can to get in the scheduled runs. It wasn’t intended as track-only training, but you still put in the shortest/fastest runs of the term. Look at it this way: better here than the cemetery on University.

Tuesday’s run will four or eight miles – exactly double our beginning distance in class.

TODAY’S 4 X QUARTER-MILE INTERVALS

(with total time for one mile and comparison to your first week’s nonstop mile; target was to go faster; team time was divided equally)

Leah – 7:53 (-1:34) 2^nd most improved

Elizabeth – 7:53 (-2:05) most improved, earning extra credit

TODAY’S 4 X HALF-MILER INTERVALS

(with total time for two miles, per-mile pace and comparison to your first week’s nonstop two-mile; target was to go faster; if you didn’t time yourself, team time was divided equally)

Alex – 11:33 (5:46 pace, -48 sec. per mile) 3^rd most improved

Philip -- untimed

Mak – 10:44 (5:22s, -36 sec.)

Bill – ran in Arizona

Calvin – 12:33 (6:16s, no target)

Kelly – 14:19 (7:09s, -38 sec.)

Omar – 10:44 (5:22s, -46 sec.)

Kyle – 10:38 (5:19s, -38 sec.)

Tyler – 10:38 (5:19s, -15 sec.)

LESSON 16: 10K TRAINING

The 10K program resembles the one for 5K (Lesson 15), but the distances naturally go up for a race twice as long. Again mix over-and-unders – fast runs below the 10K distance (totaling two to three fast miles, not counting warmup, cooldown and recovery intervals, running the fast portion at 10K race pace or slightly faster) and long ones above it (seven to nine miles, at least one minute per mile slower than race pace. Average about a half-hour, at a relaxed pace, for each of the three or four easy runs per week. By slightly modifying this plan, you can run races at two other popular distances – 8K (or five miles) and 12K (about 7½ miles).