Independence day. I will be there, I know at least a few have expressed some interest.
There were some great 1 mile races, last week. It is going to be hot out, so adjust your paces accordingly. We’ll go a bit shorter and faster due to the heat
Warm up 15-20 minutes
5X400 @ 5k pace 200 rest
5X300 @ 3k pace 200 rest
5X200 @ mile pace 200 rest
5X100 @ 800 pace 100 rest
Cool down 15-20 mintes
That is a total of about 3 miles of work, if you’re doing 30-50 miles a week you should be able to handle that volume.
If you’re doing less than 30 miles, do the 400s and 2-3 300s.
I know at least Joe and Ed are coming. They’ve both recently raced, so we can figure out their splits.
Joe
5k 6:24, (96 per 400)
3k (92 per 400) (1:09 300)
1 mile (88 per 400) (44 200)
etc..
Ed
5k 6:06, (92 per 400)
3k (88 per 400) (1:06 300)
1 mile (84 per 400) (42 200)
An easy way to figure your paces for each of the intervals is do the 5k pace. Then subtract 2 seconds per 200, 4 seconds per 400 for each of the sets.
See you at 6:30