Happy Tuesday Eve BCRR!
Hope everyone hydrated well today and continues to do so for tomorrow’s track workout! The heat may be dropping some, but not enough to slack on fluids!
Here’s the workout:
Warm Up:
• 1 Mile + Drills & Striders
Workout:
• 2 X 200 (10-20s faster than 5k Pace to 5k Pace)
• 200m recovery
• 3-4 Sets (600, 400) @ 10k – 5k Pace
• 200m recovery between intervals & 200- 400m between sets
• 2 X 200 (10-20s faster than 5k Pace – 5k Pace)
Example: I run my 5k in 7:30 pace
• My 200 interval paces would be between: 7:10 – 7:30
• I would then take a 200m recovery between intervals
• Then I would complete 3-4 Sets (600, 400) @ 10k – 5k Pace (Estimated Paces would be between 7:30 – 7:55)
• Then I would take 200m recovery between intervals & 200 – 400m between sets.
See pace table for breakdown of splits: pace-table
Cool Down:
• .5 – 1 Mile Cool Down
Have so much fun tomorrow and I’ll see you cool cats next week!! The Ally O’Malley will be WO-MANNING the show tomorrow!!!
Hugs & High Fives!
Nat