Workout 10-11

This will be the last MRC track workout for the year.

This one I’m calling The Shalane, because it is the workout Shalane Flanagan did 3 days before winning the NYCM last year.  It is not particularly difficult, but if you have a Marathon coming up this will give you just a little zip.


4 X 400 @ 10k pace (100 rest)

1 X 3200 @ (1/2 Marathon to Marathon pace) (200 rest at least)

4 X 200 @ whatever you feel like (200 rest)



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