Speed Work for July 18, 2017






Warm up

4 x 800
Recoveries: 200, 400, 200

4 x 400
Recoveries: 400
(Try speed up by 1 second on each 400)

Cool down



See you next week!

Speed Work for July 11, 2017




Warm up


1200
(400 recovery)

800
(400 recovery)

400
(400 recovery)

1200
(400 recovery)

800
(400 recovery)

400


Cool down


Have a great week!





Speed Work for June 27, 2017

Note: NO SPEED WORK NEXT WEEK ON JULY 4th!

Tonight:

Warm up

1 x 1 mile at slightly faster than 10k race pace

1 x 1200 at 5k race pace

2 x 800 at 1-2 seconds faster pace

1 x 400... fast!

Cool down


No speed work on July 4th but still do something on your own. Try 6 x 3 minute intervals on the road with 90 second recoveries.  See you in two weeks!