TrackWorkouts

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.

 

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