Archive for August, 2016

Workout 8-25

Thursday, August 25th, 2016

Back to the track. It is going to be warm.  If the temps are high and humidity an issue, add 2-3 seconds a 400 to your normal times to adjust for the tough conditions.

4-7 X (600@5k, 400@3k) 200 rest between everything.

Volume should be about 8% of your weekly mileage.

30 = 4

40 = 5

50 = 6

Workout 08-18

Thursday, August 18th, 2016

More Fartleks on trails.

8-10 (2min @ 5kish pace) 2 min rest.  Run hard up hill where ever you are in your Fartlek

Tonight we’ll do 2 min intervals, 2 min rest.  With one exception, we’re going to try to work in a big hill into the loop, that will always be run hard.

We’ll do the loop together as a warm up.

Workout 08-04

Thursday, August 4th, 2016

Tonight we’ll head out onto the trails for a XC workout, and some longer Fartlek work.

6-8 X 3 minutes on 2 minutes off (10k effort)