Week 1 - 2016

New time and new track for the Virginia folks- We start at 7pm at Wakefield. 

For the DC folks- you guys are awesome.  Keep me posted on how your workouts are going throughout the year.  Hope to see you at the 911 5k.

The plan for 2016.  This year will have four phases.
We'll start out with moderate interval distance and moderate total distance.  Think 800s for about 3.0 miles total.
Then we'll start adding intervals to up the total miles to about 4.
The 3rd phase will be to starting increasing the length of the intervals while totals will remain about 4.
In the 4th phase we'll start pulling back on interval length, but upping the speed.  
By Week 12 you should start to feel pretty greasy.

The workout:

400 - take er easy and get a feel for the right pace.  Err on the side of going too slow and adjust later on the next one.
1200 -
800
800
800
800

Full rest after each one.  Take as much time as you need to feel recovered before each interval.  Usually when we are chatting and laughing again it's about time to go.

Be careful in the heat.  You're still acclimating.

Run Fast,

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