5 Sept speed: Timed long intervals

We begin the second month of Tuesday night workouts with a novelty: timed long intervals.

While everyone in the marathon training group is doing their warmup miles, I’ll meet everyone else at Engineers’ Gate at 730p. Once the marathon group arrives at ~730p we’ll head onto East Drive. We’ll be running on the middle 4-mile loop of the park (between 102nd and 72nd Cross Roads).

The full workout is 8 minutes at half-marathon goal pace, followed by a 4-minute jog recovery,

Then 12 minutes at half-marathon goal pace, followed by a 4-minute jog recovery,

Then 16 minutes at half-marathon goal pace, followed by a 4-minute jog recovery.

***One way to adapt the workout for those not in marathon training is to treat the 16-minute interval as optional. You also can reduce the durations to 8-10-12. I’m happy to help modify the workout, please feel free to ask.

The goal is for everyone to return to Engineers’ Gate after the last interval.

Should be a good night for running!

Brett