We’ll try Pine Banks again tonight. It is going to be dark brink a headlamp. This is a slight modification of a workout we’ve done many times.
2X1600 @LT
1X1200 @10k
2X800 @8k
1X400 @3k
100 rest after the Miles, 200 rest after everything else.
Charles after your EMARC Race these are your current training paces, mile and 400 times.
LT (6:47) (1:42)
10k (6:36) (99)
8k (6:30) (97)
5k (6:21) (95)
3k (6:09) (92)