2X1600 @ LT
2X1200 @ LT – 2 sec per 400
1X800 @ LT – 4 sec per 400
Short 100 rest between everything.
Drop 1 of the 1200’s if you’re doing less than 30 mpw
Archive for September, 2016
Workout 09-29
Thursday, September 29th, 2016Workout 09-22
Wednesday, September 21st, 2016I will not be at the track this Thursday, here is a workout you can do.
400, 600, 800, 1200, 800, 600, 400
400/600@ 5k pace
800/1200@10k pace
200 rest after everything.
For Stan and Sheree and Ray drop the second 800, 600 and do (Sheree and Stan, 1:58 a lap 5k, 2:02 a lap 10k)
400, 600, 800, 1200, 400
Workout 09-15
Thursday, September 15th, 20163-5X1000 @ 10k 200 rest
Do 1 for every 10 miles a week you run.
Workout 09-08
Thursday, September 8th, 20166 X 800 (3@10k, 2@8k, 1@5k) 200 rest
Then 400 rest
4X200 @ mile 200 rest
Workout 09-01
Thursday, September 1st, 20168-12 x 400 (200 rest)
divide into 4 sets
1st @ 5k
2nd @ 5k – 2
3rd @ 3k
4th @ 3k -2