The training season that we started with the first time trial in May wrapped up with this most recent time trial. Throughout the season we progressed through the four training phases. In Phase 1, which we ran through May, the training schedule focused on base training with a focus on foundation and injury prevention. This includes lots of E pace and introduces the weekly L run. Through June and into July we switched gears into Phase 2, where we focused on establishing initial quality through a focus on the speed stress of R pace. We turned up the heat through the rest of July and all through August, during which we switched gears to I pace focused workouts in the most demanding of the phases, phase 3. And leading up to this most recent October time trial, we capped off our training season with phase 4, which focuses on maintaining peak performance by moving to a T pace focus.
Congratulations to all of the runners who stuck with the workouts and time trials throughout the training season! We hope your hard work helped you meet your goals, and are sure that at the very least it helped your fitness.
Summary and kudos aside, let’s dig into the results. We had 4 runners run the one mile time trial on this chilly evening under a full moon and the stadium lights. Compared to the May time trial, and with the caveat that it is a small sample size, we showed marked improvement: the average mile time dropped from 7:20 to 6:38, the average performance score improved from Intermediate to Good, and the average VDOT improved from 40.2 to 44.4.
Average Age: 52
Total Runners: 4
Total Female Runners: 1
Total Male Runners: 3
Average 1 mile time: 6:38
Average performance score rating: 6 – Good
Average VDOT: 44.4
| age | sex | 1 mile time | VDOT | performance score number | performance score rating |
|---|---|---|---|---|---|
| 38 | male | 5:55 | 49.2 | 4 | Intermediate |
| 56 | female | 6:55 | 41.3 | 7 | Good |
| 42 | male | 5:31 | 53.2 | 5 | Intermediate |
| 72 | male | 8:14 | 33.9 | 7 | Good |