Week 7 and finally what appears to be rays of light peeking in from a faraway place. It seems to be a matter of much debate whether states “reopening” is being considered from a scientific, political, financial/economic, or psychological perspective (or bits and pieces of each) but at least it is being considered. There have been many discussions concerning what our group workouts/runs will look like in both the near term and longer term. Stay tuned and keep each other posted via text, email, Strava, Zoom, or whatever you’re using to stay connected these days!
Speed – warm up with 6 x 80m strides then race a 5k or 10k on a course of your choosing followed by a 5 minute cool down (Strava label SPEED)
Tempo – (shout out to European 5k Champ Bruce Tulloh) warm up with 6 x 80m strides then run 1000m at 10k race pace rest for 2 minutes then run 3000m at 10k race pace rest for 5 minutes then run 2000m at 10k race pace rest for 4 minutes then run another 3000m at 10k race pace rest for 5 minutes then run 1000m at 10k race pace and cool down with an easy 5 minute jog (Strava label TEMPO)
Long – (shout out to Hansons-Brooks Distance Project’s Coach Kevin Hanson) warm up with 6 x 80m strides then (fast group) run 12 miles by finding a 6 mile course to run twice at 5 seconds per mile faster than marathon goal pace with a 10 minute walk/jog between 6 milers or (fun group) run 6 miles by finding a 3 mile course to run twice at 5 seconds per mile faster than half marathon goal pace with a 5 minute walk/jog between 3 milers then (both) cool down with 5 minutes of walking/jogging (Strava label LONG)
Run every chance you get!
The Ship of Fools 