IT IS SPRING! Ohmigoshcanyoubelieveit! Time to crawl out of our hibernation caves, shed a winter layer or two and RUN! Temperature should be around 50 degrees (heat wave)!
OK, OK, deep breath … this week’s workout is shorter distances (800s and 400s) with some quicker pace targets.
If you ran sporadically during the winter (and that includes many of us), this is an excellent opportunity to shake out the legs, re-connect with your fellow Res Dogs and work up a sweat.
If you are running Brooklyn Half this is an ideal component in our two-month lead-in to the race. Counting this week we have eight Wednesday workouts to race day.
And if you are targeting something in the 5k-to-4-mile range, the short-race option will test you every whichway.
Per usual, we will meet at the Southern Pump House bridge at 730p and after a warmup we will tackle the East Drive straightaway. If you are late we will be on the Drive near the bridge and ready to start at 740p.
A option: 3-4x 800m hard effort on 400m jog or 2-minute standing recovery (SR)
B option: 3x 800m @ 10k pace on 400m jog, 3x 400m @ 5k pace on 200m jog
C option: 4x 800m @ 10k pace on 400m jog, 4x 400m @ 5k pace on 200m jog
Short-race option: 8-10x 400m @ 5k pace on 400m jog or 2-minute SR
As always, while you run I’m happy to safeguard backpacks, hydration packs, extra layers, valuables and half-full boxes of Girl Scout cookies. See you Wednesday night!
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