Thursday Evening Interval Workout

We have 2 times and locations for our interval workouts each week.

Thursday Evenings

  • Time: 6:30pm
  • Location: Stone Bridge HS (43100 Hay Rd, Ashburn, VA 20147)
  • Parking: Staff parking lot in the back, off of Claiborne Pkwy
    • Several members head out of the back parking lot at 6pm for a 3 mile warm-up run in the neighborhood around the school.
    • From October to March the track is lite.

Workout starts at the time 6:30pm, members are encouraged to arrive early and warm-up.

There is no formal coaching; however, we have a number of experienced runners available to provide advice.

Run Leader: Lesley

During the school year, we cannot always use the track at Stone Bridge because of events planned for the students. Instead we will meet at Carolina Brother’s BBQ and do the workout on the W&OD Trail (Daylight permitting).

If there is snow on the track or lighting in the sky the workout is canceled!!!


Below are the Interval workouts for this week

  • Full Marathon and Half Marathon Intervals
    Pyramid (400m, 800m, 1200m, 1600m, 1200m, 800m, 400m) with 90 sec recovery

    Description:

    A pyramid is a work out where you start at a small distance and build up to a top
    distance, then decrease the distance back to the bottom. As go up the period you want to do each interval at threshold and on the way down the intervals should be at 10k pace. The idea is to go faster on the way down than on the way up (negative splits). Typically pyramids go up by increasing the number of laps, in this workout you start at 1 lap, then 2 laps then 3 laps, then 4 laps, then 3 laps, then 2 laps, and lastly 1 lap.

  • 5K / 10K Intervals
    Pyramid (400m, 800m, 1200m, 800m, 400m) with 90 sec recovery

    Description:

    A pyramid is a work out where you start at a small distance and build up to a top
    distance, then decrease the distance back to the bottom. As go up the period you want to do each interval at threshold and on the way down the intervals should be at 10k pace. The idea is to go faster on the way down than on the way up (negative splits). Typically pyramids go up by increasing the number of laps, in this workout you start at 1 lap, then 2 laps then 3 laps, then 2 laps, and lastly 1 lap.

  • Please note the workouts are subject to the weather and may change with little notice