Week 3

VA people - We're back at Wakefield again this week for a 7pm start.

The workout:

We're starting to up the total milage.

800
1000
1200
1000
800
400

Give yourself full rest after each one.  This means you have your breath back.  If you where a heartrate monitor your heartrate is back down and leveled off).  It should be 3 minutes or so.  No more than 5.  If you need more than 5 minutes you are probably going too fast.

This workout is 3.5 miles long.  That's .5 more than the previous weeks.  You should try to keep the same pace as the last workout.  The important part is keeping up with it though the 1200 and 1000's.  If you back off too much on those and then sprint the last two intervals you've missed out on the benefit of the workout.

Stay hydrated.

Run Fast.

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