[Brett Avery]

This week’s Wednesday workout continues our progression toward Brooklyn Half, although before we go too far a question:

Are you running NYC Half this weekend? If yes, please follow our coaches’ suggestion to skip this week’s workout in favor of an easy five miles with a few easy strides. Get plenty of sleep the next few nights and the cheer squad will see you race morning!

For everyone else the coaches devised a straightforward workout with a simple tag line: Hills pay the bills!

This is the first workout after the time change, sunset is 701p (!), so let’s be rebels and claim some new territory.

WE WILL MEET AT THE PARK ENTRANCE AT CENTRAL PARK NORTH AND ADAM CLAYTON POWELL (AKA SEVENTH AVENUE) AT 7PM!

Please DO NOT GO TO THE STATUE BEHIND THE MET (!), the workout is at the top of the park so easier to meet there! CPN-Adam Clayton Powell is a block from the 110th stations for both the B-C and 2-3. Please warm up at least 1 mile before arriving at the meeting site, we will have a short shakeout before beginning.

Here’s the workout:

2x200m uphill with 200m downhill jog recovery

2x400m uphill with 400m downhill jog recovery

2x600m uphill with 600m downhill jog recovery

1x400m

1x200m

Cool-down after the workout, coaches suggest 2 miles, making a total of ~6.3 miles (10k-ish).

One way to modify the workout is 2x repeats become 1x, I am happy to discuss your particulars and modifications.

As always, looking forward to seeing your smiling faces and happy to safeguard hydration equipment, extra layers, backpacks and milk-chocolate covered raisins. See you at the workout!
Brett

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