Shamrock Training Schedule

AUGUST 4 TO 10 — MORE HIGH-OCTANE INTERVALS

We are deep into Phase 3 training now. This week the feature track workout is a again a set of 1000-meter intervals at I pace.

The essential value of I training is explained by Dr. Jack Daniels in this passage of his book, Daniels’ Running Formula:

“According to my studies in Sweden and in graduate school, the most logical purpose of I training is to maximize aerobic power (VO2max), and believing that the best way to improve any bodily function is to stress that function, I decided that the intensity had to be at or very close to VO2max (and maximum heart rate), and the work-to-rest ratio had to optimize that purpose.”

“It takes about 90 to 120 seconds to build up to VO2max (from complete recovery). A good amount of time to spend running at I pace is between 3 and 5 minutes.”

In other words, you will be working close to or at your max heart rate within this session. Incredibly potent training to boost your endurance for races 5k and longer.

This is why 1000s are some a terrific distance to use for your I workouts. Great racing prep both for your physical endurance also your mental toughness

The weather this week is looking a little cooler. Should be excellent for hard intervals.

Also notice that this week the T workout (threshold training) is targeted with a single run rather than a cruise interval structure.

Note: For those who are new to the Shamrock program, or coming off of an injury layoff, we’ll have an optional workout for you with a mix of interval lengths that will help you get back in the groove and have some fun at the track.

Here are the recommended key workouts for the week. Feel free to build them into your personal schedule.

Q1: Long Run

Easy pace run, not longer than 25% of your weekly mileage level. If you are working toward a fall marathon, you should be incrementally increasing your long run every other week, alternating your long runs with 5k-10k races or shorter long runs. As runs build toward the 2-hour-plus level, recovery is the priority.

Q2: Tuesday Track Workout: Intervals

Warmup: 1-2 easy plus striders

5 x 1000-meters with 3-minute jog recoveries between each interval. Scale to 4 x 1000 if your weekly mileage has been relatively low.

1-2 mile warm down jog

Q3: Threshold Pace Workout

T-pace (threshold pace) focus.

1-2 miles easy

Steady 3 miles at T pace.

Jog/walk a few minutes to get your heart rate down.

4 x 200-meters at R pace with 200-meter jogs.

1 to 2 easy jog warm down

For the balance of your training week, sprinkle in easy 30 to 60-minute recovery runs, and/or cross training workouts, and rest days.

Fee free to contact Tom or I with any questions or post them here.