TrackWorkouts

3-7 X 1200 @ LT 60 seconds rest

Target 10% of your weekly mileage

3 = <30mpw

4= 30

5=40

6=50

7=60

4-8 X (600@5k) 200 rest.

2X400 @ mile (400 rest)

4X200 @ mile (200 rest

Volume should be about 8% of your weekly mileage.

Number of 600’s depending on your mileage.

30 = 4

40 = 6

50 = 8

It is hot, and the days are getting shorter so we’ll try to sneak another trail fartlek in.

8-10 X (2min on 2 min off) pace 5kish effort