*w3000SC @ 2:30PM
*m3000SC @ 2:45PM
*all others @ 3:30PM
1. speed ladder + hurdles drills
2. 1.5-2 mile warm-up (in pants) + 3 x starts (60, 90, 120)
3. workout
m+w800: 400+200+500+200+300, r= 4', 2', 5', 2'
m+w1500: 400+200+500+200+500, r= 4', 2', 5', 2'
THEN 4 x 200 good-swing as shake-out for workout
m+w3kSC: 2x1200 @ 5kGP, r= 600j + 2x800SC @ GP, r= 400j + 4x400 @ 1500GP, r= 300j
m+w5k/10k: 4 x 1200 @ 5kGP, r= 800j + 3 x 1600 cut-downs @ LT, 10kGP, 5kGP, r= 400j
4. easy cd according to mileage target
5. STRETCHING + daily health
* if so inclined, offer pre-workout thoughts in comments
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3 comments:
I wonder what the paces are for the W800 group
The 800 & 1500 groups will run together until the last effort. The pace is faster than 1500 but not quite as fast as 800 goal pace.
Thanks!
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