Speed Work for April 17, 2018






Warm up

5 x 1000 (at 5k race pace, getting slightly faster with each repeat)

Recoveries (200, 200, 400, 200)

Cool down


See you next week!

Speed Work for April 10, 2018



Wet enough for ya?



Warm-up

2 x 400

(400 recoveries)

1 x 1 mile - slightly faster than 5k pace

(400 recovery)

3 x 800

(200 recoveries)

Cool down


See you next week!

Speed Work for April 3, 2018





Dori continues to give us shorter (400) repeats at the start of the workout to "take the zip" out of our legs and encourage everyone to work on smart pacing. Here's the workout for tonight?

Warm up

3 x 400

2 x 1200 (at a "2-mile race pace)

1 x 800 (run each lap ~1 or 2 seconds faster than your 1200 pace)

1 x 400 - RUN HARD!

Cool down



See you next week!