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Wednesday Night Speed: This is it! The longest, most butt kicking, yet satisfying speed workout of the marathon season!
Meet at the usual time & place: 7:00pm at Hamilton statue (East Drive & 83rd St behind the Met). Warm up to 72nd St transverse.
Workout will be 3x 1.7 miles on/1.7 miles “recovery” on the lower loop (6 loops = 10.2 miles total).
This type of workout is called Canova Death Loops, named for the coach who designed the workout. The goal is to run at the faster end of your aerobic range (half marathon pace) and then at the low end of your aerobic range (~30-40″ slower) without giving yourself a full recovery.
This workout is designed with marathoners in mind, but all are welcome. Adjust the pace and reps according to your goals.