Tonights run will be Intervals…. what are they? 98% of max HR with a recovery time shorter than your run time. Best described as HARD, faster than 5k pace!!!!!!
MEET: 7:30pm @ 11th and Park
WARM-UP: Jog to track, stretch
MAIN SET: 5-8 x 800 with 2′ active recovery
NOTE: if you run your 800’s in more than 4 minutes you can have 3′ recover. When deciding how many reps you are going to do, keep this in mind; you want to finish the workout with approximately 20′ at interval pace. So, if it takes you 4 minutes to complete one 800 you should complete 5 intervals… make sense? Pick a number of reps before you start. This will hold you responsible to completing your recommended set instead of “bowing” out early because you went out too hard.
800 pace = sub-3:00 = 8 reps
800 pace = 3:15 = 7 reps
800 pace = 3:30 = 6 reps
800 pace = 3:45+ = 5 reps
COOL DOWN: Run home
TOTAL TIME: approx. 65 minutes
TOTAL DISTANCE: approx. 7 miles
See you out there!
Megan
