Sprint
back to the Circle WORKOUT INFORMATION - 10/202009
GOALS: Race specific pace training.
SITE: The '2 Bridge loop'-same as 9/22 workout.
WORKOUT FOR 10/20:
10-25 minute warm-up run
4x 100m striders
Marathoners/half-marathoners:
2-3x 2 loops @ tempo pace/effort w/1/2 loop between. (one loop=approx. 900
meters, so you will be doing it 2x, thus 1800m).
Others:
3-4 x loop @ 5k w/ 1/2 loop between.
cool-down run 5-20 min. easy
NOTE: This is our 8th
workout. You should be getting ready, as several already have with some nice
races (Joe, Morgan, Dave, Amy, Myles), to
put your hard work into use with some racing.
We will meet at least 2 more times before time change. It is advised to take a
less intense approach to 'hard training' and focus on racing.
Your hard workouts will keep you fit if you maintain decent miles with 1-2 times
a week doing 4-8 good strides at the end of an easy run, and some light
'pick-ups' during one of your runs, say 5x3min. w/ 3-5 min. between each.