Our starting time for Tuesday night will be 5:45 p.m. and we will meet on at the track for our second installment of 800 repeats.

Here is the workout:

Warm-up:  at least a one mile warm-up.  I find I need at least two miles to feel ready.
Strides:  4 x 400 of pushing the distance between the light poles.  Not an all out sprint, but enough speed and control to put the body through a quicker pace motion.
10K Race Pace Run (effort should be around 80 to 85%.  We are going to do three (3) repeats of 800's with a 400 recovery lap, making this 3 x 800 at Race Pace with a 400 recovery between 800's.
Cool-down.  2 to 4 x 400.

Encourage other runners to come run with us, makes the workouts fun!


Clark