Week 1 - June 3rd, 2014

We are go flight for Tracky Tuesday 2014.  Week 1 starts Tuesday.  Who's fired up?

Some thoughts on the plan for this year below, but before that here's what you want: 

The first workout. 

Lots of short intervals. 
800 meters-
10 x 400 meters- full rest after each one, but they are only 400's and there's 10 so don't wait around too long before each one.
4 x 200 meters-  No need to sprint.  Run just slightly faster than you did in the 400's, but when you finish the 200 keep jogging to get back to the start line for your next one.

Hey, Tracky Tuesday is on twitter.  Follow @TrackyTuesday.


The plan for the year:
This year I am committed to adding the dimension of low rest.  There is a huge benefit to toggling your speed to just above and just below your lactate threshold.  That means we'll be adding workouts  that regiment the amount of rest you get.  It'll be brutal.  And fun.  If you put a lot into it you'll get a lot out of it.  Let's go.

Run fast,

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