Tonight will be a challenge it will be dark and wet and windy, and we’ll still be out there. I’m going to stick with LT because the last thing you want tonight is a long rest interval.
6-8 x 1200 @ LT 60 second jog rest.
Last one should get quicker each lap LT -4, LT -8
If you get out the door tonight and to the track, that is the victory.
We’ll do this one once more before the end of the year. If you’re racing on Sat/Sun we’ll reduce the volume so you’re not fatigued. If you’re racing a marathon Sat/Sun you’ll do none.
2 x 1600m @ LT,
2 x 1200m @ 10K,
1 x 800m @ 5K-3K,
all with 1 minute or under (100m) jog
1 x 2400m @ LT,
1 x 2000m @ LT,
1 x 1600m @ LT,
1 x 1200m starting @ LT & transitioning to around 5K;
all with 1-minure jog
Most people seem to be racing in the 1/2 Marathon to Marathon range right now and given the cooler weather we’ll stick with Tempo.
3-5X 1 Mile @ LT (60 second rest about 100 meters)
1X800 @10k-5k pace
Target 10% of your weekly mileage