With every week that passes (this is #4), we are one week closer to putting this behind us.
Speed work – warm-up drills followed by 6 x 80m strides then run a 5k/10k on your own course with a 5 minute cool down (Strava label SPEED)
Hill work – warm-up drills followed by 6 x 80m strides then pick a hill and run it for 40 minutes pushing it on the ups and recovering on the downs with a 5 minute cool down (Strava label TEMPO)
Long run – warm-up drills followed by 6 x 80m strides then run 4 – 7 miles (fun group) or 10 – 12 miles (fast group) on an out/back course returning faster than you went out with a 5 minute cool down (Strava label LONG)
Run every chance you get!
The Ship of Fools 