Bay Shore High School, cont.

* in season, our key workout is 1000 meter repeats. We are on a 3 week cycle, and the 1000 meter repeats will end a cycle. We start at a very modest pace, ranging from 90 sec (400m) pace for the better runners, slower for some of the other runners. How they handle the 1000's will determine the pace for the next cycle. It may drop to 85 sec (400m) pace, it may stay at 90 for others.

* for our stronger runners, I may use mile repeats as the key workout.

* if the runners are progressing faster than expected, we will go on what I call a maintenance phase, staying at the same pace, or backing off a little. Remembering we want to run fast at the end of the season. This has worked out very well over the past 5 years!

* an example of a cycle:

Mon. intervals running @ 90 sec pace 400-800-400 2-3x or 4-6x 800m. Tempo runs or fartlek runs are used more the the first half of the season. When we run a fartlek run, each member of the pack will pick a distance written on an index card. The order they pick is when they run that distance. They decide how long a recovery, and no one knows how long the distance is, except the runner who picked the index card. Each group will have 4-5 runners.The distances will range from 1-4 minutes. Variety!

Tues. dual meet. We will run as a pack, or sometimes assign two runners to help another runner. We will run some hill repeats after the meet.

Wed. Easy run 5-6 miles (recovery run)

Thurs. Intervals 400-800-400 3x's at the pace selected for this cycle. 4-6x 800m @ same pace. Ladder workout starting with 1000's or even 1200's, then 1000m, 1000m, 800m, 600m. We can play with the distances as eeded. Variety! We will go to a park that has trails, trying to stay off the track as often as possible.

Fri. Easy distance, ranging from 4-6 miles.