It is cool and rainy so we’ll keep moving, and keep rests short.
2X1600 @LT
2X1200 @LT -(2-3 per 400)
1X800 @ LT – (6 per 400)
100 meter or 60 second rest between everything.
LT = lactate threshold or the pace you could sustain for a 1 hour race. About 30 slower per mile than your 5k race pace, 15 per mile slower than 10k race pace.
For those who are newer, we’ll reduce the volume or length of the intervals on a case by case basis.
8-12 x 400 (200 rest between everything)
3@5k
3@5k -2
3@3k
3@3k-2
It is going to be hot, we’ll go slower, take some more rest and drink water. I will not be participating with my normal group
Continuing our 10k effort for another week.
3-6 X 1200 @ 10k (200 rest)
Last 400 of the last interval drop to 5k pace.
30=3
40=4
50=5
Thousands with the last one progressively faster.
3-5X1000 @ 10k 200 rest between everything
1X1000 (400 @10k, 400@5k, 200@3k)
Total number of 1ks depending on MPW
30=4
40=5
50=6
60=7