Track Workout - Tuesday 12.09.08
Theme:  Base Training & Endurance ...

We'll be adding longer work bouts to increase our endurance over the next 2 months.
 
Warm-up on your own...
Plan to show up early and do 10-20 minutes of E pace running on your own. 

6:30p  gather group, review workout, short group warm-up (drills, striders)
            2 x 400 @ social pace in coach-chosen groups (additional warm-up)

6:40p Main set :
              1 x 1600 @ T pace
                    400 @ E pace, reverse direction (stay in outside lanes)
              1 x 1200 @ T pace
                    400 @ E pace, reverse direction (stay in outside lanes)
              1 x 800 @ T pace  
                    400 @ E pace, reverse direction (stay in outside lanes)
              1 x 400 @ T pace  
                    400 @ E pace, reverse direction (stay in outside lanes)

Cool Down:
Finish with 1-2 additional loops EZ opposite direction and core/stretches

Option #1:  Do 1600, 1200, 800 and 400 at I pace instead of T pace
Option #2:  skip the 1200
Option #3:  (newbies):  skip the 1600 and walk/jog all 400 recovery segments

VDOT Training:
Recovery:  E pace (EZ, warm-up)
Endurance:  L pace; long run pace, aerobic or "with oxygen"
Threshold (Lactate Threshold):  T-pace; approx. 10K pace (short sentence conversations)
Interval (V02 Max):  I pace; approx. 5K pace
Repetition:  R pace; approx. mile pace, anaerobic

For pacing intensity cheat-sheet:
http://www.sherrysmith.com/sutt/Training_zones_jdot.pdf