The workout will be on the track at Morristown High School (Atno Ave.) We start promptly at 6:30 PM so please arrive early to get in a proper warm up.
1 x 1,600, 4 x 800, 2 x 400: Rest, 400 after the 1,600 and 800's and 200 rest after the 400. After last weeks tough pyramid workout, we are cutting back a little. The workouts should start to feel more comfortable. Try and make the last 800 your fastest and then make sure you follow up with the 400's
Cool down: Please do a cool down. This allows the body a chance to re-cuperate. Even if it only a walking pace. This is better than just stopping and sitting on the ground.
(As always, if you can find someone to run with you and you prefer a different workout, please go ahead as running solo is very lonely.)
Marathoners (To be decided at the track): Suggestion
2 mile warm-up
3 x Mile at Threshold Pace, which should be about 15K race pace, which is about 90% of max HR with 1 minutes rest
3 x 1,000 at Interval Pace, which is about 6 seconds FASTER than 5K race pace with 2 minute rest
3 x 400 at 5 – 10 seconds slower than 1 mile race pace with very easy qtr jog rest.
2 mile cool down
We still need a man for the men's 5k XC this weekend. Please let me know if you're interested.