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If you love running fast—-really fast for a short distance–this week’s Wednesday workout is for you!
We will meet at 7p at the usual spot, light pole E8301 behind The Met and within throwing distance of the Hamilton statue, which unfortunately will be hidden in darkness. No matter, darkness is our ally this week. If you are late or it is more convenient, meet us on the Great Lawn oval.
***If you are running Philadelphia this weekend: We will hold space for you that if there is wind Sunday it will be at your back once you make the turn at 20 miles in Manayunk. You are doing a 25-minute easy warm-up, then 4×20 seconds with a 60-second jog recovery between each. Then take it easy going home, put your feet up and dream about your post-race cheesesteak.
If you are among the rest of us:
—-2-mile warm-up before arriving at E8301
–4×20 seconds with 40-second jog recovery
–4×30 seconds with 45-second jog recovery
–4×45 seconds with 60-second jog recovery
–2×30 seconds with 45-second jog recovery
–2×20 seconds with 40-second jog recoveryThat’s it! An easy mile cool-down on the way home and you’re done. Short and sweet!
Hey, do you use the V.02 app to view your training paces? It’s a fantastic way to gauge everything from Wednesday nights to easy runs and includes every workout devised by the club’s coaches. Enjoy!
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