It is cool for a change, so we’ll take the opportunity to do some tempo.

Warm up 15-20 minutes.

6-8 x 100 strides

3-4 X 1 Mile @ LT 60-90 second jog rest.


2 X 400 @ 5k pace 200 rest

Target about 10% of your weekly mileage.


3 Responses to “”

  1. Joe Winslow says:

    I’m in. Thanks Mike!

  2. Leon Romprey says:

    I’ll be out there a bit earlier (5:30) for a soggy speed session.

  3. Jennifer Rapaport says:

    I cannot make it this week. My Dad is in town and I am making a fabulous dinner:-) Next week I am out also as I am running the Newburyport 10 Miler on Tuesday night. See you in a few weeks.