1. warm-up circuit
2. 1.5-2 mile wu + 2 x 200m starts w/ jog across recovery
3. 1200 + 800 + 600 + 600, r= 5'/4'/3' @ FAST
4. easy cd according to mileage target
5. daily health exercises
m+w800:
billat intervals, 250's @ vVO2max w/ equal recovery
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what is billat?
Who is Billat? A French exercise physiologist who designed a protocol of running interval distances at velocity of VO2max (i.e. vVO2max) with recovery of equal time.
What is "FAST"?
For tomorrow's workout it means 4 fast efforts, each one hopefully a little faster, pace-wise, than the previous one. It also means faster than anything we've done so far this fall, weather permitting of course.
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