That said, I posted a message to the social networks of the world--Facebook and Google+--looking for a little help on this from someone who knows a little more than me, but the Interwebs totally failed me. In retrospect, I probably should've posted that to Trifuel.Com too, but I didn't even think of that until just now.
I'm hoping somebody out there with a Track background has some time to give me some advice. I coach the local YMCA Tri Club, and my club-mates want to do a track workout this weekend. But while I know a little about running intervals, track-specific stuff is, to say the least, not my best thing.
So. I want to do something like 4 or 5 miles total, and I can't decide on a base interval distance and/or design. I've been considering doing a warm-up and then either:
- Half-mile intervals with an easy 440 between.
- Quarters. I have no idea how much rest, though.
- Some kind of ladder (440/880/1320/1-mile/back down)
- 4 x 1-mile repeats and then 4 x 440 intervals
Question: Which of these is most appropriate for guys and girls who run but who aren't necessarily coming from a running background? Anything else I'm missing here?
Thanks in advance.
That said, I'd personally really like to do the one-mile repeats with the 440s for speed-work at the end. I'm just not sure if that might not be too much for the crew today, especially in weather that's likely to literally freezing.