Please let Coach Al know if you can lead a pace group on Saturday!
Speed (which does not have to be done on a track) – warm up with an easy mile followed by (marathoners) 3 miles of Fartleks (alternating 1 minute slow with 2 minutes fast) or (half marathoners) 2 miles of Fartleks (alternating 1 minute slow with 2 minutes fast) then cool down with an easy mile (Strava label = SPEED)
Tempo – warm up with an easy mile then (marathoners) run a 5 mile tempo or (half marathoners) run a 3 mile tempo then cool down with an easy mile (Strava label = TEMPO)
Long – marathoners = 10.18 miles, half marathoners = 7.03 miles (Strava label = LONG)
Run every chance you get!
The Ship of Fools 