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Wed Workout Details 7/31/19 – BYE JULY!

July 30, 2019 By Natalie Johnston

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

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

Filed Under: Track Workouts

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