Week number three of the weeks that still aren’t. Another commendable week of staying away from our typical haunts. Mega congrats to all of you that are using the Strava group to keep up with your running buddies (virtually speaking) and workouts!
Tuesday – warm-up drills, 6 x 80m strides, then run a 5k or 10k on your own course, then cool down with an easy 5 minute jog or walk
Thursday – Kenyan-Style Fartlek: warm-up drills, 6 x 80m strides, 50 minute run while alternating 1 minute fast/1 minute easy, then cool down with an easy 5 minute jog or walk
Saturday – warm-up drills, 6 x 80m strides, and then:
Fun Group = 4 – 7 miles (start at half marathon pace then, with two miles to go, pick up to 10k pace, then cool down with an easy 5 minute jog or walk)
Fast Group = 10 – 12 miles (start at half marathon pace then, with two miles to go, pick up to 10k pace, then cool down with an easy 5 minute jog or walk)
Way to coach, Al!
Run every chance you get!
The Ship of Fools 