Week 9

Hey speedster,

I can't believe we are coming into the last turn of summer. Power through the next 2 and we are into the home stretch. Don't slow down now.

Track etiquette tip: As long as you are running you are entitled to the first lane. Don't worry about the fast people that have to go around you. Feel free to use that first lane, but remember to move to the outside when your interval is done.

By request, I'm offering two workouts this week. The first is along the lines of everything else we've been doing. The second is more of a speed workout. Do the second one if you feel like you aren't getting enough speed out of the longer runs OR if you are doing the beer mile. :)

Here's the first:
Pyramid - a classic track workout.

200- full rest after these intervals
400
600
800
1200
1600 - don't hold back just because it's the longest
1200 - at the start of this one you should wonder if you can finish

800 - For the remaining give yourself half rest
600
400
200

Here's the second:

200
200
400
600
800
600
500
400
300
200
200

Full rest after each.

It's still hot. Drink water.

Run fast,

m