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Hi all,
The speed workout today is great even for those who raced the BK Half as it is focused on effort, not on pace. Hope to see you out there!
When: tonight at 7pm
Where: behind the Met, near the Hamilton statue
What: 4 miles continuous with 2 min ON/3 min OFF2 min ON: should feel sustainable, around marathon pace and, only if your legs feel good, perhaps getting down to half marathon or 10k pace for the last few reps. The point of the workout is just to get some turnover in your legs, not injure yourself.
3 min OFF: jogThe four miles will be an out and back starting from behind the Met.
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