Many apologies for the tardiness of this week’s workout preview. Every seven years or so life gets in the way.
Best of luck to Penny and Sandy as they race across Tennessee! Yes, that’s not a typo.
Speed (does not have to be done on a track) – warm up with 8 x 80m strides then (fast group) start with a 1 minute jog followed by 2 minutes fast (5k pace) and repeat 10 times (fun group) start with a 1 minute jog followed by 2 minutes fast (5k pace) and repeat 7 times (both groups) cool down with an easy mile (Strava label SPEED)
Tempo – warm up with 8 x 80m strides then (fast group) run out 4 miles easy then run back at 10k pace (fun group) run out 3 miles easy then run back at 10k pace (both groups) cool down with an easy mile (Strava label TEMPO)
Long – (fast group) 12 miles starting with 4 miles easy, 4 miles at half marathon pace, final 4 miles at 10k pace (fun group) 6 miles starting with 2 miles easy, 2 miles at half marathon pace, final 2 miles at 10k pace (Strava label LONG)
Run every chance you get!
The Ship of Fools 