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Wednesday Night Track (9/11/19)

September 10, 2019 By Natalie Johnston

Hey BCRR Peeps!
Who’s waiting for the weather to bring on pumpkin spiced everything, no humidity, and the leaves changing color?!?! THIS GAL IS! In any event we will have to wait for that, however marathon training still must go on!!! Here’s what’s on the menu for tomorrow!
Also, congratulations to our Coach Ally for kicking ass and getting a PR in her marathon this weekend! YOU ROCK!!!
Also, I would like to honor all the heroes in 9/11 – we will NEVER forget you!
 
Warm Up: 1 Mile + Drills & Striders
Workout:
• 2000m @ HMRP to +20s 
• 1600m @ HMRP 
• 1200m @ HMRP -10s 
• 800m @ HMRP – 20s (About 10k Pace) 
• 400m @ 10k Pace – 10s 
Example:
I run a half marathon in 1:45
• 2000m = 8:00 – 8:20
• 1600m @ 8:00 
• 1200m @ 8:00 – 7:50 
• 800m @ 8:00 – 7:30 
• 400m @ 7:30 – 7:20 
Recoveries:
• 400m after each interval
Cool Down: .5 Mile – 1 Mile + Yoga
See ya tomorrow!
Nat
When & Where
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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