Thursday Night Track Work-Build Phase Week 1

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Below is a description of this evenings run. I’m headed out of town for business and won’t make it out there tonight. As always feel free to write me if you have any questions. Its going to be a great night to run. EVERYONE SEND STEVE OFF ON HIS CROSS-COUNTRY BIKE JOURNEY THE RIGHT WAY! GOOD LUCK STEVE!

MEET: 11th & Park @ 7:30

WORKOUT TYPE: Descending Speed Intervals

WARM-UP: Jog to track, stretch, strides

MAIN SET:
4 x 500 @ 1/2 Marathon Pace
2 x 1000 @ 10k Pace
1 x 2000 @ 5k pace
*200 easy jog recovery between every interval

COOL-DOWN: Jog home

The interval distances are a little different than usual so we don’t get dependent on basing everything off 400 splits. Pace yourself and really focus on staying strong the last part of the interval. For the 500’s turn it up a gear the last 100, for the 1000 do the same for the last 200, and for the 2000 push through your mile and stay strong for the last 400.

This approach helps to increase your anaerobic threshold and maintain longer sustainable efforts…remember pain is temporary 🙂

Have a great run!
Megan