Coaching |
Base Workouts and Pace ChartsRecovery Run (RR)/ Long Run (LR): Coach Harger's note - Faster is NOT better in this realm 4K 5K 6K 7K 8K 9K 10K 11K 12K 13K 14K 15K 16K 17K 18K 19K 20K 21K 22K 23K 24K 25K 26K 27K 28K 29K 30K Pace 23s/3:50 24s/4:00 25s/4:10 26s/4:20 27s/4:30 Tempo (T): Coach Harger's note - Simply looking to move oxygen here 2X500 3X500 2X600 3X600 3X700 4X700 3X800 4X800 2X1000 3X1000 4X1000 5X1000 6X1000 2X1500 3X1500 4X1500 2X2000 3X2000 3K 4K 5K 6K 16s 17s 18s 19s 20s 21s 22s 23s 24s Rest 30s 35s 40s 45s 50s 55s 60s 65s 70s 75s 80s 90s 2min 3min 4min 5min 6min 7min 8min 9min 10min 11min 12min 13min 14min 15min 16min 17min 18min 20min Sub-Tempo (ST): Coach Harger's note - Looking to move oxygen with a little fatigue 2X300 3X300 4X300 2X400 3X400 4X400 5X400 5X400 2X500 3X500 4X500 5X500 2X600 3X600 4X600 5X600 6X600 2X700 3X700 4X700 5X700 2X800 3X800 4X800 5X800 6X800 2X1000 3X1000 4X1000 5X1000 6X1000 14s 15s 16s 17s 18s 19s 20s 21s 22s 23s Rest 30s 35s 40s 45s 50s 55s 60s 65s 70s 75s 80s 90s 2min 3min 4min 5min 6min 7min 8min 9min 10min 11min 12min 13min 14min 15min 16min 17min 18min 20min Coach Harger's note - Looking to work with subtle, relative fatigue present 4X150 2X3X150 5X150 6X150 3X3X150 8X150 2X5X150 4X200 2X3X200 5X200 6X200 3X3X200 8X200 2X5X200 2X300 3X300 3X2X300 5X300 4X2X300 3X3X300 8X300 10X300 3X400 4X400 5X400 2X3X400 7X400 2X4X400 3X3X400 8X400 3X500 4X500 5X500 6X500 7X500 8X500 9X500 10X500 12s 12.5 13s 13.5s 14s 15s 16s 17s 18s 19s 20s 21s 22s Rest 30s 35s 40s 45s 50s 55s 60s 65s 70s 75s 80s 90s 2min 3min 4min 5min 6min 7min 8min 9min 10min 11min 12min 13min 14min 15min 16min 17min 18min 20min Race Pace (RP) Coach Harger's note - Seeking Training Specificity on all levels 4X150 2X3X150 5X150 6X150 2X4X150 3X3X150 8X150 2X5X150 4X200 2X3X200 5X200 6X200 2X4X200 3X3X200 8X200 2X5X200 2X300 2X2X300 3X300 4X300 2X3X300 3X2X300 5X300 2X4X300 6X300 7X300 8X300 9X300 10X300 12X300 15X300 20X300 2X400 3X400 2X2X400 5X400 3X2X400 2X3X400 6X400 4X2X400 2X4X400 7X400 3X3X400 4X3X400 3X4X400 2X5X400 8X400 9X400 10X400 2X6X400 3X5X400 12X400 2X8X400 16X400 2X500 3X500 2X2X500 4X500 2X3X500 5X500 2X4X500 6X500 3X3X500 7X500 2X5X500 8X500 3X4X500 9X500 10X500 ------------------------on race pace by 100m----------------------------------------- 250-200-150 300-200-100 250-200-150-100 350-250-100 300-200-150-100 400-200-150 400-250-200-100 400-300-150 400-300-200-100 500-300-150 500-400-250-100 500-400-300-150 600-500-400-300 600-500-400-300-200 700-500-400-300-200 700-600-500-400-200 800-500-400-300-200 800-700-600-400-300-200 1000-600-400-300-200 1000-800-600-500-400-200 11s 11.5s 12s 12.5 13s 13.5s 14s 15s 16s 17s 18s 19s 20s Rest 30s 35s 40s 45s 50s 55s 60s 65s 70s 75s 80s 90s 2min 2:30 3min 3:30 4min 4:30 5min 5:30 6min 6:30 7min 7:30 8min 9min 10min 11min 12min 13min 14min 15min 16min 17min 18min 20min ++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ 3X150 2X2X150 4X150 3X2X150 2X3X150 5X150 3X3X150 3X200 2X2X200 4X200 3X2X200 2X3X200 5X200 3X3X200 2X300 2X2X300 3X300 3X2X300 2X3X300 4X300 3X3X300 2X400 3X400 2X2X400 4X400 3X2X400 2X3X400 6X400 4X2X400 3X3X400 7X400 4X3X400 3X4X400 2X5X400 8X400 9X400 10X400 2X6X400 3X5X400 12X400 2X500 3X500 2X2X500 3X2X500 2X3X500 6X500 4X2X500 3X3X500 8X500 4X3X500 ------------------------on race pace by 100m----------------------------------------- 150-200-150 200-300-100 150-250-150-100 250-350-100 200-300-150-100 200-400-150 250-400-200-100 300-400-150 300-400-200-100 300-500-150 400-500-250-100 400-500-300-150 500-600-400-300 500-600-400-300-200 500-700-400-300-200 500-700-400-300-200 500-800-400-300-200 600-800-700-400-300-200 600-1000-400-300-200 600-1000-800-500-400-200 10.5s 11s 11.5s 12s 12.5 13s 13.5s 14s 15s 16s 17s 18s 19s Rest 30s 35s 40s 45s 50s 55s 60s 65s 70s 75s 80s 90s 2min 2:30 3min 3:30 4min 4:30 5min 5:30 6min 6:30 7min 7:30 8min 9min 10min 11min 12min 13min 14min 15min 16min 17min 18min 20min +++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ Coach Harger's note - Emersion of the mind in a tactical evaluation before specific intervals Derby Hill Challenge by athlete training profile 400/800: Timed 2X 400 with 10min recovery 800/400: Timed 2X 400 with 7min recovery 800: Timed 3X 300 with 6min recovery 800/1500: Timed 3X 400 with 6min recovery 1500/800: Timed 4X 400 with 5min recovery 1500/3000: Timed 6X 400 with 4min recovery 3000/1500: Timed 8X 400 with 3min recovery 1500/5000: Timed 12X 400 with 3min recovery 5000/1500: Timed 16X 400 with 2:30 recovery Coach Harger's note - Looking to emerse the mind in a test of race fitness Controlled Time Trial (TT) by athlete training profile 400/800: 400m @ RT into 300 "BE" 800/400: 600m @ RT into 300 "BE" 800: 500m @ RT into 400 "BE" 800/1500: 700m @ RT into 500 "BE" 1500/800: 800m @ RT into 400 "BE" 1500/3000: 1000m @ RT into 500 "BE" 3000/1500: 1200m @ RT into 400 "BE" 1500/5000: 2400m @ RT into 600 "BE" 5000/1500: 2000m @ RT into 1000 "BE" +++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ Best Effort (BE): Coach Harger's note - Looking to over-run fitness on front end of session [ ] Flexibility [ ] Drills [ ] Core Strength [ ] Cycle [ ] Start [ ] Phase I [ ] Phase II [ ] Phase III [ ] Phase IV [ ] Drafting [ ] Passing [ ] SPR [ ] Box-ins [ ] Finish [ ] Rounds [ ] Pre-Race Routine [ ] Post-Race Routine [ ] Weather/Environmental Prep
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