HAPPY HUMP DAY BCRR!
Fall is here so let’s rejoice with running in circles!!! 3 more practices left and on 10/30 we will be doing an after track partayyyyy at Tre Fratelli! The awesome Ally O’Malley will be leading you guys tonight!!
Here’s the workout:
Warm Up:
• 1 Mile + Drills & Striders
• 1 Mile + Drills & Striders
Workout #1:
• 3 – 4 X 1600 (Alternating Paces – Half Marathon/MRP, 10k, Half Marathon/MRP, 10k)
• Recovery: 400m
Workout #2:
• 4 X 400 @ 5K PACE, 1600 AT 10K PACE, 4 X 400 AT 5K PACE
• Recovery: 200m between 400’s and 400 after the mile
See pace table for breakdown of splits: https://runfitcoaching.com/wp-content/uploads/2013/09/pace-table.pdf
Cool Down:
• .5 – 1 Mile Cool Down
• .5 – 1 Mile Cool Down
Hugs & High Fives!
Nat
When: Wednesdays at 5:45pm start with warm up and drills from Early April through October. See calendar for dates and times, in season and checkout the blog and Facebook group for the latest track workout post.
Where: The George School, 1690 Newtown-Langhorne Road, Newtown, PA 18940