[Christy Ellingsworth]

Hey all,

Tonight’s speed workout will consist of a couple different interval options so you may tailor the workout to your desired intensity and distance.

We’ll meet at 7:30p at the usual Southern Pump House and warm up with a jog to the 72nd St cross road. If it’s more convenient or you’re running late, meet us at 7:40p along that cross road at the top of The Mall/Literary Walk (just across from Bethesda Terrace).

Workout options:
A: 2x Lower Loop @ HMGP on 2′ jog, 2′ standing rest, 2x 400m @ 10K pace on 200m jog
B: 3x Lower Loop @ HMGP on 2′ jog, 2′ standing rest, 2x 400m @ 10K pace on 200m jog
Short race: 5-7 Literary Walk repeats — hard effort down, jog back, add in 1′ standing rest once back if needed

*beginners sub in standing rest for jogging and cut down reps as needed/directed by speed leader

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