No pace group leaders needed for this Saturday. Boo. Be strong, be safe, and keep running!
Speed – Fartlek (does not have to be done on a track) – warm up with 8 x 80m strides then run the following fast segments, in minutes, at 5k pace; 6, 5, 4, 3, 2, 1…with a slow segment between each for half the time spent running fast then cool down with an easy mile. (Strava label = SPEED)
Tempo – actually a Kenyan-style hill workout – warm up with 8 x 80m strides then find a hill to run up and down continuously for 30 – 45 minutes without recovery then cool down with an easy mile. (Strava label = TEMPO)
Long – Fast Group = 12, Fun Group = 6 (Strava label = LONG)
Run every chance you get!