Everyone:
Drills, 15 min warm up, 6×100 strides.
Marathoners:
3 X 2 miles @ MP – 10-15 seconds a mile. 3-4 minute rest between intervals 600-800m jog
Key is to keep these as smooth and effortless as possible. Marathons are all about smooth even effortless pace.
Road Racers:
3-5X1000 @ 10k Pace (200 Jog recovery 2 min)
600 rest then
3-5X400 @ 5k Pace – 3k pace (200 Jog recovery 2 min)
run 2 seconds faster each 400
Everyone:
Drills, 15 min warm up, 6×100 strides.
Marathoners:
3 X 2 miles @ MP – 10-15 seconds a mile. 3-4 minute rest between intervals 600-800m jog
Key is to keep these as smooth and effortless as possible. Marathons are all about smooth even effortless pace.
Road Racers:
3-5 X 1200 @ LT 45-60 seconds rest between each.
1 X 800 @ (first 400 @ between 10k-5k, second 400 faster than 5k)
Don’t cheat on the rest after 1200’s, key to tempo runs is a continuous effort.
Do 1 1200 for every 10 miles you run a week.
Watch at least the last 90 secs of this:
We’ll have a smaller group due to many people running lake Winni this weekend.
Everyone:
drills
warm up 15-20 min
6×100 strides
Marathoners:
2×3 miles @ MP -10 sec per mile. (4-6 min jog rest between)
For this one if you’re doing it at pine banks I’d recommend doing 800 at the track to get the pace down then do a complete lap of the Pine banks, it is almost exactly 2.5 miles. You want to keep the pace as smooth and relaxed as possible.
Road Racers:
4-6 X 1200 @ LT pace (60-90 second rest)
1×800 First lap at 5k pace 2nd lap at 3k pace.
Those doing less than 20 miles a week:
2×400
2×300
2×200
Everyone:
10-15 min cool down.