Week 11

Only 3 workouts left.  Can't believe how fast the summer is going.  (see what I did there)

This week- 8/13
400 fast
full rest
1600 at 5k race pace
short rest. 1.5 to 2 minutes
400 fast
full rest
1600 5k race pace
short rest. 1.5 to 2 minutes
400 fast
full rest
1600 5k race pace
short rest
400 fast

Here are the workouts for the rest of the summer.
Next week- 8/20
8x800 
Full rest after each interval.
We did this week one.  It will be fun to compare times.

Last track workout- 8/27
We'll do some relay races and have some fun.

Race on 9/7. 

It's still hot, so stay hydrated.

Run fast,

m

Week 10 + last week recap

So those of you that are not running in Arlington for these workouts should know that we made some adjustments in the middle of the workout last week.  The one minute rest was grinding everyone down and we were getting slower and slower.  We doubled it to 2 minutes help keep the pace up.

We are on the last lap of Tracky Tuesday.  Just a few more weeks for the summer and the 9/11 5k is a month out.

The workout:  More attention to speed this week.
 
600
600
600
1000
1000
1000
600
600
600
600

That's about 4.5 miles total.

These all end on the far side of the track so walk/jog back to the start after every interval.
Equal rest.  For example, if you run an interval in 4 minutes give yourself 4 minutes recovery.  By the last couple of intervals you should definitely feel like you need more time, but don't take it.  Try to stick to the equal rest as best you can.

The weather should be awesome.  Run fast!

m