My apologies for updating the site late. Had a busy day.
Congrats to all who finished Musselman over the weekend!
I know we are all used to the heat, but its going to be another hot one tomorrow, so please bring enough water! This week we are taking it long and focusing on pacing. I think you will find this workout a good challenge.
Warmup: Jog to track, 2 laps drills + strides
Main Set: 800 -1200-1200-1600-400-400
Below is a breakdown of rest and sample paces for an intermediate runner. You can adjust accordingly, but really try to focus on feeling out your pace for these longer intervals. It will really help on race day! The last two 400s are to see how you can push it when tired. If you are new to the track or coming off an injury, take the last 400s at 10k pace.
Interval 800m 400 jog 1200m 400 jog 1200m 400 jog 1600m 3 min rest 400m 1 min rest 400m
Moderate Build Build Hold Fast Fast
10k pace 5k pace +10 5k pace – 5 mile + 15 mile + mile +
Sample Pace: 8:00 7:40 7:25 7:15 7:00 7:00
Sample Split: 4:00 5:45 5:33 7:15 1:45 1:45
Cool down: Jog back to Hoboken
Andrew C. will be tomorrow’s run leader. 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. You should be back in Hoboken by 7:15am.