Saturday, June 26, 2010

70 / 80 Alternating Quarters

Objective : 25 laps alternating 70 sec, 80 seconds

Keenyans : Me and Greg

Result :

81 / 68 / 80 / 71 / 80 / 70 / 79 / 70 / 79 / 71 / 79 / 69 (3 miles in 15:02)

Overview : I wanted to do a 10K distance with this workout but knew 8 laps into it that it was too ambitious. Wednesday's session took a bit out of me. I am confident that I will do the full version of this later on in this cycle. One thing I liked about this morning was the gear changing. The workout is supposed to be 5K pace to marathon pace. It is just a 5 second swing either way off of 5 minute pace per lap but there is a huge difference in leg speed. Looking forward to a long run with the guys tomorrow.


  1. I want to give that workout a try sometime too. Good strength session.

  2. It is a good one. Let me know how it goes.

  3. Nice workout. This sounds like a Squires workout (GBTC coach back in the day). Very aggressive to try to do 10k as I feel that is a lot of volume for the pace you were running plus having done a fast workout earlier in the week,Who is the jackass who alway writes in foreign tongue?
    DQ mueble runner

  4. I don't know who it is. I think it is spam. Every time one shows up I permenatly delete them from any other comments. The only problem is that there are a lot of Chiinese people out there so it may take me a while.

  5. Nice workout. I normally don't like workouts that don't work one specific system (it's the anal scientist in me) but I think the changing of pace in this type of workout could be really beneficial in races. I'm definitely going to steal this one. Keep up the good work.

  6. Maybe it is Chinese people reporting splits?