Baton Rouge Mandeville New Orleans

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Bama Tailgate Run and 8, 10, 12 miles with “Stuff” – Variable Pace Training

November 1st, 2020 in
When:
November 14, 2020 @ 7:30 am – 9:00 am
2020-11-14T07:30:00-06:00
2020-11-14T09:00:00-06:00
Where:
City Park Tennis Courts

Even though technically there are no “Tailgaters” for our “Tailgate Run” wear your Purple and Gold for Bama Weekend. We will do a quick loop into campus.

Variable Pace Training has become affectionately known as Jenni’s “Stuff” over the years. It is a long workout with varying types of training thrown into one. There are numerous benefits to this approach.It’s challenging but fun.

8 Miles – A mile warm up toward campus. Then run a 3 mile tempo run within 15 seconds a mile of goal half marathon pace.

Water break at City Park.

Jog to Catholic High School. 4 x 220 pickup without slowing down too much on the recovery. We refer to that as a rolling recovery. The goal is a solid mile time with 220 on and 220 kind of off. So time your mile – not your 220s.

Follow the map back up to the Start at top of hill by CP Golf Course. Run a  half mile faster that half marathon pace. Turn around and cool down back.

https://www.mapmyrun.com/routes/view/3567683077

 

10 Miles – A mile warm up toward campus. Then run a 3 mile tempo run within 15 seconds a mile of goal half marathon pace.

Water break at City Park.

Jog to Catholic High School. 8 x 220 pickup without slowing down too much on the recovery. We refer to that as a rolling recovery. The goal is a solid mile time with 220 on and 220 kind of off. (you can take a quick water break after first 4 x 220 not more than 1 minute)  Time your miles – not your 220s.

Follow the map back up to the Start at top of hill by CP Golf Course. Run a mile faster than half marathon pace – ideally around 10K pace.

https://www.mapmyrun.com/routes/view/3567683077

 

 

12 Miles – come early and run an easy  2 miles.

A mile warm up toward campus. Then run a 3 mile tempo run within 15 seconds a mile of goal half marathon pace.

Water break at City Park.

Jog to Catholic High School. 8 x 220 pickup without slowing down too much on the recovery. We refer to that as a rolling recovery. The goal is a solid mile time with 220 on and 220 kind of off. (you can take a quick water break after first 4 x 220 not more than 1 minute)  Time your miles – not your 220s.

Follow the map back up to the Start at top of hill by CP Golf Course. Run a mile faster than half marathon pace – ideally around 10K pace.

https://www.mapmyrun.com/routes/view/3567683077

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