Hi everyone,
Sorry for the late email about tomorrow. We have had some pretty intense weeks on the track so we are going to pull back a bit this week. Our plan is to step down the intensity every 4 weeks to recover while still doing speed work. So here is this week’s workout:
Warmup: Jog to track, 2 laps drills + strides
Set 1: 1 x 800 @ 10K pace, 30s standing rest after set
Set 2: 2 x (100-200-300-400-300-200-100) @ 5K pace,15s b/w intervals, 60s b/w sets
Cool down: Jog back to Hoboken
Meet at 9th & Park at 6:15am to jog to the track or you can meet us at the track on River Rd. in Weehawken for a 6:30am start. We’ll be back in Hoboken by 7:15am. I won’t be there again this week but I’ve asked some people to take the lead. Have a great workout!
–Michael & Nicole
