Workout 09-19


Drills, 15 min warm up, 6×100 strides.


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:



4 Responses to “Workout 09-19”

  1. Ed Bradford says:

    My son’s school open house is tonight, so I can’t make it. See everyone at the track next week.

  2. Dorota Bulik says:

    So is mine’s, that’s why I’m doing what Sue’s doing… sending my husband :). Bonding time with a teacher 🙂

  3. Dave M says:

    I’ll be there, but I may start 30 mins early @6.

  4. Joe Winslow says:

    I am out this week too. I will be there next week.