for those not traveling:
Thursday:
aerobic conditioning
quality running according to mileage target
Friday:
hard run - w= 3 miles, m= 5 miles
OR
w= 6 x 600 @ 3k pace, one every 4'
m= 8 x 600 @ 3k pace, one every 3'
Saturday:
aerobic conditioning
long, aerobic running according to mileage target
Sunday:
OFF
or
aerobic recovery according to mileage target
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3 comments:
8 x 600 in 1:53-1:52-1:55-1:51-1:49-1:49-1:49-1:51
Ran the workout on the gravel loop in the park.
6X600: 1:48, 1:42, 1:45, 1:49, 1:48, 1:45
the back gate was open to the track so i did the workout there.
kevin
To me, it felt like a great workout. I ran on concrete in trainers, and I think it was a bit longer than the 600m google earth said (based on how much effort it took to get a 1:43), but my times were:
1:55, 1:50, 1:52, 1:46, 1:49, 1:43, 1:49, 1:43
The times alternate each one between faster and slower but that's because one direction of running was hillier than the other. And the first ones weren't slow; the last ones were just really fast.
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