Here is tomorrow’s track workout. Although still challenging, it is geared toward recovery and has a little less speed and distance than usual.
Warmup: Jog to track, 1 lap + drills
Set 1: 1 x 1600 @ 10K pace; 60s rest
Set 2: 100-200-300-400-300-200-100 @ 5K pace; 15s between each, 60s after set
Set 3: 2 x 800 @ 10K pace; 200m jog between
Cool Down: Jog back to Hoboken
Meet at 9th & Park at 6:00 am or at the track for a 6:15 am start.