Come on out to Speed tonight co-hosted by me and Christy.
We’ll be meeting at 7:30pm at the light post across the drive at Tavern on the Green not the Southern Pumphouse!!
Workout will be 3x (6x for marathoners) around the lower loop for a total of 5.1 miles (10.2 for marathoners) at Half marathon Goal Pace on loops #1 and #3 and ~30-40″ slower on loop #2.
This type of workout is called Canova, named for the coach who designed the workout. The goal is to run at the faster end of your aerobic range (half marathon pace) and then at the low end of your aerobic range (~30-40″ slower) without giving yourself a full recovery.
Marathoners can meet at 7:05pm at Engineer’s Gate for a 2 mile warm up to Tavern on the Green.
See everyone there!
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