Week 10 - Home Stretch

Hey Everyone,

August is here and we are down to the last few workouts of the summer. Let's push hard while we still can. And don't forget to sign up for the 9/11 memorial 5k.

Tip of the week: Pulling the ropes. When you are running imagine that you are pulling on invisible ropes dangling in front of you. Pull them down and back toward your hips. This will give you a little extra forward drive and help keep your arms from crossing your body.

Here's the workout:

There are 3 sets. Half rest during the set. After finish the set give yourself a full recovery.
Set 1
400
800
400
400

Set 2
600
600
600

Set 3 - the speed will be there. Don't hold back on these.
400
400
400
400

For those doing the Miler's workout:
8 x 400 Fast. Very Fast. A miler needs to learn to thrive in intensity. Push every one of these fast or faster than your race pace.

Hot out there, drink water.

Run fast,

m