Since a lot of people have been training and racing very hard lately we are going to use this week’s workout to flush the muscles. Here is the workout:
Warmup: Jog to track, 2 laps striders
Set 1: 1×1600 @10K pace, 30s after set
Set 2: 100-200-300-400-300-200-100 @ 5K pace; 15s between intervals, 60s after set
Set 3: 2×800 @10K pace, 200m jog between intervals
Cooldown: 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 this week since it is a longer than usual workout. See you out there.
I’ve created 2 workouts for this evening. Total time will be similar. The second option is for the “less aggressive” group or for those who might be racing this evening.
MEET: 7:30pm @ 11th and Park
WARM-UP: Run to track, stretch, strides
OPTION 1 – Mile Intervals
– Run 4 x 1-mile intervals at 3-5% faster than race pace (take 5 seconds off your 5k pace).
– Jog 400 meters between intervals. Maintain consistent interval times and rest between intervals.
OPTION 2 – 800-Meter Intervals
– Run 6 x 800-meters intervals at 8-10% faster than race pace (take 10 seconds off your mile pace). Maintain consistent interval times and rest between intervals.
– Jog 400 between intervals
COOL DOWN: Run home!
APPROX. TOTAL TIME: 70 MINUTES
APPROX. TOTAL DISTANCE: 7.5 – 8 miles
See you tonight!