[Gill Pease]

Hello All! How is it August already?! The next few weeks of Wednesday Night Speed are focused on shorter races – up to ~10 K distance (those of you training for a Fall marathon should check out our marathon training runs on Tuesdays and Thursdays).

This Wednesday (August 7th) we’ll be doing the workout at Riverbank State Park (weather permitting). I find running on the track a lot of fun, and it really helps me to stay focused during a workout; those of you who have run on the track before will hopefully agree with me. Those who are new to the track (or those who haven’t run on the track for a few years) – come along and give it a go! I think you’ll love it too! 😊

WE WILL MEET AT RIVERSIDE DRIVE AND WEST 138TH AT 7:30 PM. (If you’re running late, you can join us at the track itself.)

This intersection is at Riverbank’s southern entrance, a block from the 1 train’s 137th-City College station. (Note that the last northbound 2-3 express stop is 96th, then it’s five stops on the 1 train to 137th.)

We will warm up by jogging to the track and doing one lap…then the fun shall begin!

The workout: 400 m repeats with decreasing recoveries
The details:
1. 5 x 400 m at 5 K pace, with 90, 60, 30, 15 seconds recovery in between
2. 3 minute easy jog
3. Repeat Step 1.
You will need: a watch
You may wish to bring your own water bottle (there are water fountains and bathrooms at Riverbank).
I’m happy to hold small items so that you can get the most out of your workout.

PLEASE NOTE: if there are any updates to the plan (e.g., as a result of weather), I will post an update by 5:30 PM Wednesday. Please keep an eye out.
Look forward to seeing you for the workout!

Gill

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