Thursday, October 9, 2008

for Friday, Oct 10

*m+w800: (6:30AM) 4 x 400m

(3:30PM) at river or park cinder loop
1. warm-up circuit
2. 1-2 mile wu + strides

3. race pace or better intervals
w= 5 x 1200, r= 2.5'
m= 6 x 1600, r= 3'

4. easy cd according to mileage target
5. stretching
at

2 comments:

  1. AnonymousOctober 11, 2008 at 12:49 PM

    6 x 1600 or a rough estimate of where 1600 finishes on the gravel loop. started at 5:20 and worked down to 5:10

    ReplyDelete
  2. AnonymousOctober 11, 2008 at 12:51 PM

    to be exact...
    5:20-18-17-14-13-10

    ReplyDelete