strawberrycanyontc.blogspot.com

Coach's Corner

Friday, May 6, 2011. New workouts through June. 6-7 x 1000 working down to 5K pace with 400 rest. 5 x 500 with 300 rest (2:00 max rest) at Mile pace. 5-6 x 200 fast (close to 800 pace) with 200 slow-walk/jog rest. Flat track 8K tempo (last mile about 10 secs. faster than first mile). Flat track 5k tempo (picking up speed the last K). Bay to Breakers 12K road race - (a quiter alternative is the Tilden Tuff Ten. 10-miler for those interested). 4 x 800 @5K pace with 200 rest. 550 meters at 800 pace. Middle ...

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Coach's Corner | strawberrycanyontc.blogspot.com Reviews

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Friday, May 6, 2011. New workouts through June. 6-7 x 1000 working down to 5K pace with 400 rest. 5 x 500 with 300 rest (2:00 max rest) at Mile pace. 5-6 x 200 fast (close to 800 pace) with 200 slow-walk/jog rest. Flat track 8K tempo (last mile about 10 secs. faster than first mile). Flat track 5k tempo (picking up speed the last K). Bay to Breakers 12K road race - (a quiter alternative is the Tilden Tuff Ten. 10-miler for those interested). 4 x 800 @5K pace with 200 rest. 550 meters at 800 pace. Middle ...

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Coach's Corner | strawberrycanyontc.blogspot.com Reviews

https://strawberrycanyontc.blogspot.com

Friday, May 6, 2011. New workouts through June. 6-7 x 1000 working down to 5K pace with 400 rest. 5 x 500 with 300 rest (2:00 max rest) at Mile pace. 5-6 x 200 fast (close to 800 pace) with 200 slow-walk/jog rest. Flat track 8K tempo (last mile about 10 secs. faster than first mile). Flat track 5k tempo (picking up speed the last K). Bay to Breakers 12K road race - (a quiter alternative is the Tilden Tuff Ten. 10-miler for those interested). 4 x 800 @5K pace with 200 rest. 550 meters at 800 pace. Middle ...

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strawberrycanyontc.blogspot.com

1

Coach's Corner: May 2010

http://strawberrycanyontc.blogspot.com/2010_05_01_archive.html

Monday, May 17, 2010. 500 @ 800 pace, 4:00-5:00 rest. 250 @ sub 800 pace, 3:00-4:00 rest. 150 @ 400 pace (fast); full recovery between sets, walk lap. 5-7 x 1000 with 400 rest (2:30 for A group men, 3:00 for women, master's). 5K timetrial (sub 17:00 Josh and Niko). 4-5 mile tempo @15K pace progressing down to cross country pace, would rather that it be on the track through the Marin 10K to better simulate the race course. 600 @ 1200 pace (4-5:00 rest). 400 @ 800 pace (3-4:00 rest). 1 x Mile @ 5K pace.

2

Coach's Corner: Getting into the XC swing of things

http://strawberrycanyontc.blogspot.com/2010/09/getting-into-xc-swing-of-things.html

Thursday, September 23, 2010. Getting into the XC swing of things. Monday, Sept. 27. 5-6 x Campanile repeats (400 on track, progress up to base of Campanile clock = 1100 meters), jog back down to track at a decent pace and repeat. Thursday, Sept. 30. Steady 4-5 mile tempo progressing down from marathon pace to 5K pace (about 8-12 seconds per mile faster for each mile), i.e. Mile 1 = 5:50, Mile 2 = 5:40, Mile 3 = 5:30, Mile 2 = 5:20, Mile 1 = 5:10; add 4-5 x 50-70 meters quick strides at end. 2-3 x 1200 m...

3

Coach's Corner: August 2010

http://strawberrycanyontc.blogspot.com/2010_08_01_archive.html

Monday, August 9, 2010. Workouts for August going into September. Thursday, August 12. 1-2 miles on track @10K-15K pace (controlled), continue tempo up to base of Strawberry Canyon Fire Trail Connector (total 3.3-4.3 miles). Monday, August 16. 5-6 x 1200 @ cross country (8K or better) pace with 400 meters rest. Thursday, August 19. Uphill Fire Trail tempo from Cal's Edwards track, start at 6:00-sharp, 30:00. Saturday Aug. 21. Monday, August 23. Thursday, August 26. Santa Rosa XC (I'll be away at wedding).

4

Coach's Corner: February 2011

http://strawberrycanyontc.blogspot.com/2011_02_01_archive.html

Sunday, February 13, 2011. Monday, Feb. 14. 400 (60 seconds recovery)-800-1200-1600-1200-800-400 with 400 recovery (ladder workout, mile pace on the 400, 3-5k pace on the remainder of the intervals). 400-600-800-1000-800-600-400 (with equal DISTANCE jog rest or 2.5 times interval duration rest, everything should be Mile pace OR FASTER). 600 fast with 5:00 rest / jog. 400 fsst with 4:00 rest / jog. 3 x 200 fast with 3:00 rest / jog. 4 x 60 @95-97% all out with ample rest (3-5 mins.). Wednesday, Feb 16.

5

Coach's Corner: July 2010

http://strawberrycanyontc.blogspot.com/2010_07_01_archive.html

Friday, July 2, 2010. Hey gang. Many of you have seen the light at the end of the tunnel and thankfully it's not a train! You are at the end of a very long and track and road-racing season. I am going to continue to post track workouts to sustain the club's continuity, however many of you should revert to base-building mode during the summer. Monday July 5 (I won't be in attendance). Distance runners: 12-16 x 400 @ 3K pace with 200 rest. USATF Club Nationals at SF State University! Middle-distance runner...

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strawberrycanyontc.blogspot.com

Coach's Corner

Friday, May 6, 2011. New workouts through June. 6-7 x 1000 working down to 5K pace with 400 rest. 5 x 500 with 300 rest (2:00 max rest) at Mile pace. 5-6 x 200 fast (close to 800 pace) with 200 slow-walk/jog rest. Flat track 8K tempo (last mile about 10 secs. faster than first mile). Flat track 5k tempo (picking up speed the last K). Bay to Breakers 12K road race - (a quiter alternative is the Tilden Tuff Ten. 10-miler for those interested). 4 x 800 @5K pace with 200 rest. 550 meters at 800 pace. Middle ...

strawberrycanyontc.org

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