Wednesday Morning Interval Workout

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

Wednesday Mornings

  • Time: 5:30am
  • Location: Briar Woods HS (22525 Belmont Ridge Rd, Ashburn, Va 20148)
    • 10 min Group Warm-up at 5:30am
    • We are looking into getting permission to use the lights

Workout starts promptly at the 5:30am with a 10min warm-up then does workout listed below, and finally a 2 lap cool-down. The work is over by 6:30am

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

Run Leader: Heather

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

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