Thursday Track Workout

Hey Runners!
Some folks are coming off a weekend of racing so I would like to do two things this evening: allow those who have raced to do a slow jog to the track to flush out the lactic acid in their legs and stretch. And, those who welcome a hard workout they can complete the lactate intervals. Having raced Lake Placid this weekend I will gladly be standing on the grass next to the starting line holding a stop watch 🙂
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WARM-UP: Jog to track, stretch, strides
MAIN SET: Lactate Intervals
5 x 4-minutes @ max intensity w/ 3-minute active recovery (slow jog)
**Max intensity means you are able to keep the same pace for each of the 5 intervals. This is not conversational. You should feel uncomfortable, but not fade as the workout progresses.
**Advanced runners should shoot for approx. 1000 – 1150 meters per interval (ie. 5:30 5k open pace)
COOL-DOWN: Jog home
—————————————————-
TOTAL TIME: approx. 60 minutes
TOTAL DISTANCE: approx. 6.5 miles
See you out there!
Megan

Hey Runners!
Some folks are coming off a weekend of racing so I would like to do two things this evening: allow those who have raced to do a slow jog to the track to flush out the lactic acid in their legs and stretch. And, those who welcome a hard workout they can complete the lactate intervals. Having raced Lake Placid this weekend I will gladly be standing on the grass next to the starting line holding a stop watch 🙂
—————————————————-WARM-UP: Jog to track, stretch, strides
MAIN SET: Lactate Intervals5 x 4-minutes @ max intensity w/ 3-minute active recovery (slow jog)**Max intensity means you are able to keep the same pace for each of the 5 intervals. This is not conversational. You should feel uncomfortable, but not fade as the workout progresses.**Advanced runners should shoot for approx. 1000 – 1150 meters per interval (ie. 5:30 5k open pace)
COOL-DOWN: Jog home—————————————————-
TOTAL TIME: approx. 60 minutesTOTAL DISTANCE: approx. 6.5 miles

See you out there!Megan