"Why do the coaches tell us to jog between intervals if we are supposed to be recovering?"

When doing an interval workout, it is best to use active recovery (easy running) because low-intensity activity helps clear blood lactate, and also brings you to the next interval with a slighted elevated heart rate, making getting to "pace" a little quicker during the next interval. Jogging during recoveries also helps keep muscles loose and flexible for the next interval.

"Why do the coaches keep talking about "pace?" If we want to get faster shouldn't we run as fast as we can during intervals?"

It is very important to maintain the proper pace during each interval because the basic purpose of the workout is to boost your Aerobic Capacity.  Running faster than your aerobic capacity does not make you faster.  During a 5K race, 93% of your performance depends upon your aerobic capabilities.  Spending a lot of time training anaerobically (which is what you do when you run "sub" pace) is an ineffecient way to improve performance.  Anaerobic training is also very hard on your body and increases your chance of illness and injury. You can get a greater percentage improvement via enhanced aerobic capacity with much less stress on your body. This is why we spend little or no time training anaerobically (or "as fast as we can" run).

"But what if I think the pace is too slow?"

The stress of the interval comes from shortening the recoveries, not from running at faster speeds. If you feel that the intervals at pace are too easy, then shorten the recovery don't increase the intensity! Don't introduce higher intensity into workouts unless you are certain you have moved up in fitness. If you want to train faster, prove you are fit enough by racing faster! 

*Answers adapted from 'Daniels Running Formula'

 FORM DRILLS - Why are we doing these?? 

It's one thing to have good running form at a relaxed training pace, it's another to have good racing form. Form drills improve running efficiency, strengthen running specific muscles, and enhance fast-twitch muscle fibers. Besides, the better your form as you fatigue, the less time you lose .

Added benefit: You'll look good for the finishing photos!

High Knees: Perform a marching action, walking forward while using an exaggerated arm drive and lifting the knees as far as you can.  (Just rise up on your toes, you don't even have to leave the ground). After you've mastered it, do it while running. Take very short strides so that you are almost running in place. This drill strengthens the hip flexors and improves power pushoff.

Butt Kicks: Run in place, up on the balls of your feet, but instead of lifting the knees, kick the legs back so the heel lightly touches the buttocks. Take short steps while running with a slight forward lean. The flexibility and strength of the quads are increased with this drill.

Strides (also called "accelerations" and "pickups"): Strides are done over about 100 meters (such as the straightaway on a track). Gradually increase your speed the first 20 yards, hold it for 60 yards, and then ease back down over the final 20 yards. Then recover with 100 yards or so of easy running (such as the curve on a track). Strides are not full out sprints. Focus on a smooth controlled speed, about 80-90% effort. Concentrate on staying relaxed, and the mechanics of "changing gears."  Strides improve running form at a fast pace and increase leg speed and stride rate. They are an excellent drill to ease your body back into faster running after a long winter!

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2008 Alaska Runner's Calendar 

BASIC WORKOUT ROUTINE at PHS TRACK

5:45 - 6:00 - Arrive at PHS & begin warm-up with easy, slow running on Janecek Trail, Hemmer Rd, or on the track.

6:05-6:10 - Be on the track & continue warming up until you hear the "whistle."

6:10-6:20 - Coaches explain workout

6:20 -6:30  Warm-up drills on track and begin workout.

7:15-7:20 - Cool-down

These are approximate times.  The coaches strive to have the workouts completed by 7:30.