Week 4

Hey Everyone,

Nice to see so many people coming out. It's a lot more fun with a big group.

Tip of the week: Your legs can only go as fast as your arms can go. Don't leave out the pushups, pullups, and other upper body exercises. If your arms get tired in a race you'll slow down even if your legs feel great.

The Workout: This week we are mixing in some longer intervals with some shorter ones.

400
1200
400 - come back after the 1200 with a fast 400
800
800
1200 - This is the key interval. Keep your pace up as long as you can.
400 - bounce back fast on this one
800

Note on rest: Full recovery. Begin the next interval whenever you feel ready.

Drink water. It will be very hot out there.

Run fast,

m