We have some people racing this weekend so I have created 2 options for the run workout this evening. I am out of town for work so will not be there. Email me if you have any questions.
MEET: 7:30pm @ 11th and Park
WARM-UP: Jog to track, stretch, strides
TEMPO RUNS increase the duration you’re able to sustain a relatively high running pace and increase the speed you’re able to maintain for a long time.
SPEED INTERVALS increase stride power and efficiency. They are not full sprints; rather, they should be performed at the fastest pace you can maintain through the end of the last interval without slowing down.
SHORTER FOCUS WORKOUT
8 x 400 on 30-seconds rest
Breakdown each 400 to the following…Hard 200 – EZ 100 – Hard 100
**You don’t have to sprint the hard part. Focus on good form, quick turn-over, relaxed shoulders.
LONGER FOCUS WORKOUT:
2 x 1600m @ 10k pace on 60-seconds rest
8 x 100 = hard 100 – EZ 100 jog, repeat
COOL DOWN: Jog home
APPROX. TOTAL DISTANCE: 5 – 7 miles
APPROX. TOTAL TIME: 60 minutes