Welcome back to Tracky Tuesday! I hope everyone had a great 9 months and is ready to get back to doing some speed work. We've got a lot of people returning and a lot of new folks this year. Veterans, it goes a long way if can help out the rookies with encouragement and by explaining some of the track jargon and etiquette (run counter clockwise, stay out of the first lane when walking or resting, be nice, etc...)
The plan: This year we'll start of fast and short and slowly increase the distances and the decrease the rest. By the end of the summer we are going to be able to run really fast for a long time.
A note on pace: if you aren't sure what pace to run, check out this nifty running calculator. It's pretty good. http://www.mcmillanrunning.com/calculator
Here's the workout:
12 x 400. That's it. Nice and simple. Keep the speed up and take a lot of rest in between them.
If you haven't done much speed, you may be sore tomorrow. Stretch well and don't overdue it the first time out.
Weather: It's really nice, but drink lots of water before during and after.
Run fast,
m
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