[Peter Lee]

Hi all,

Thanks to all who filled out the speed survey the last few weeks. Based on that it appears we have a decent contingent of runners racing the NYC half in March. As such the next 6 Weds workouts will be slightly tailored to that race, however, we have set them up in a way that that will still be valuable for training for 5K and up as well as just wanting to run a bit faster!

Below you will see two options listed with the B workout being higher volume than the A workout. Both A and B are further customizable so definitely talk to any of the weekly speed leaders if you want additional options! We’ll still post weekly with the location for each of the workouts so check back for additional info each week.

Happy Running!

Pete

Week 1
Wednesday 2/6 – Intervals
A: 3x 400m @ 5k pace, 2x 800m @ 10k pace, 1x 1200m @ HMGP, 2’ SR, 2x 800m @ HMGP pace, 3x 400m @ 10K pace; 200m jog between each interval
B: 3x 400m @ 5k pace, 2x 800m @ 10k pace, 1x 1200m @ HMGP, 2’ SR, 1x 1200m @ HMGP, 2x 800m @ 10K pace, 3x 400m @ 5K pace; 200m jog between each interval
*beginners sub in standing rest for jogging and cut down reps as needed/directed by speed leader

Week 2
Wednesday 2/13 – Intervals
A: 3-4x 1 mile @ HMGP on 1’ jog
B: 5x 1 mile @ HMGP on 1’ jog
*beginners sub in standing rest for jogging and cut down reps as needed/directed by speed leader

Week 3
Wednesday 2/20 – Intervals
A: 3x 800m @ 10k pace on 400m jog, 3x 400m @ 5k pace on 200m jog
B: 4x 800m @ 10k pace on 400m jog, 4x 400m @ 5k pace on 200m jog
*beginners sub in standing rest for jogging and cut down reps as needed/directed by speed leader

Week 4
Wednesday 2/27 – Intervals
A: 6-7x 1K @ HMGP on 1’ jog
B: 8x 1K @ HMGP on 1’ jog
*beginners sub in standing rest for jogging and cut down reps as needed/directed by speed leader

Week 5
Wednesday 3/6 – Intervals
Additional Short Race: 5-7x Literary Walkway repeats: hard effort down; jog back, add in 1’ SR once back if needed
A: 2x Lower Loop @ HMGP on 2’ jog; 2’ SR, 2x 400 @ 10K on 200m jog
B: 3x Lower Loop @ HMGP on 2’ jog; 2’ SR, 2x 400 @ 10K on 200m jog
*beginners sub in standing rest for jogging and cut down reps as needed/directed by speed leader

Week 6
Wednesday 3/13 – Intervals
A: 1 mile @ HMGP, 200m jog, 2x 400m @ 5k on 200m jog
B: 1 mile @ HMGP, 200m jog, 2x 400m @ 5k on 200m jog, 1 mile @ HMGP
*beginners sub in standing rest for jogging and cut down reps as needed/directed by speed leader

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