Mega congrats to Penny and Sandy for getting it done in Tennessee! I think it’s fair to say they’ve raised the bar.
Speed (does not have to be done on a track) – warm up with 8 x 80m strides then run a timed mile followed by an easy half mile recovery then another timed mile followed by an easy 1 mile cool down (Strava label = SPEED)
Tempo – warm up with 8 x 80m strides then run 3 miles out at half marathon pace then run back at 10k pace then cool down with an easy mile (Strava label = TEMPO)
Long – Fun Group = 6 miles with 4.5 miles at half marathon pace and a 1.5 mile fast finish, Fast Group = 12 miles with 10 miles at marathon pace and a 2 mile fast finish (Strava label = LONG)
Run every chance you get!