4/28 – Weds Night Speed

Hey all,

Should be a beautiful night for running. Come and join us for some 400m repeats!

Workout:

8-12x 400m at ~5k effort on decreasing rest. Haven’t run a 5k race recently? That’s ok, use a pace you think you could hold for about a 20 minute race (even if your 5k is faster or slower than that it should put you in the appropriate range of effort). I recommend bringing a watch that shows/counts seconds to allow you each to count your rest accurately

Rest for reps 1 & 2: 75 seconds
Rest for rep 3-5: 60 seconds
Rest for rep 6-8: 45 seconds
Rest for rep 9-11: 30 seconds (no rest needed after the 12th)

Time & Location:
630p Wednesday at the temporarily usual spot, light pole E8301 behind The Met (closest one to the Hamilton statue)

Please https://docs.google.com/forms/d/e/1FAIpQLSdJnK7qxGAMPR-_n3dUKsbrpNrXHuG3dgEH3OVpMuFu9udA-w/viewform?fbclid=IwAR0lAymK_TCr-FMeH3glEfIlvd8POFQnxk0NSlDW6pNrFbIWqJm3-dOdu-8 for the workout at this link so we can track attendance.

REMEMBER we are wearing masks, socially distancing when not running and being polite to others in the park!
*Note the updated CDC guidance for fully vaccinated people outdoors don’t require masks but we do ask that you continue to sign up and socially distance as appropriate.

See everyone there!

Peter