23 Jan: 200s and 400s and FAST!

We will concentrate on short, sustained effort this week with 200- and 400-meter repeats on the straight portion of East Drive. This is a low-mileage workout yet it calls for high energy.

We will meet at 730p at the Southern Pump House bridge and run a short warmup before the workout. If you are late meet us at ~740p on East Drive across from the intersection of Park-E86 (look for the E86 light poles on East Drive). It should be a terrific night with temperatures in the low 40s, a welcome change from the single-digits and bone-chilling wind of recent days.

The goal this week is a more complete recovery than most repeat workouts, we are looking for repeats at ~10-15 seconds/mile faster than your 5k goal pace and then a light jog in place (if desired, a standing recovery) for 60 seconds before the next repeat.

A: 2x200m, 2x400m, 2x200m, 2x400m, 2x200m (1.75 miles repeats only)
B: 2x200m, 4x400m, 2x200m, 4x400m, 2x200m (2.75 miles repeats only)
C: 2x200m, 4x400m, 4x200m, 4x400m, 4x200m (3.5 miles repeats only)

Per usual during the workout, happy to safeguard bags, backpacks, phones, fluid bottles and unmarked currency in small denominations. See you at the bridge!
Brett