[Christy Ellingsworth]

This Wednesday’s speed workout will be mile repeats along the lower loop. We’ll meet at our usual Southern Pumphouse spot at 7:30pm and warm up with a jog down East Drive to the crosswalk just below the main entrance to Rumsey Playfield. If it’s more convenient, meet us at that crosswalk (East Drive at ~69th/70th Street) at 7:40pm.

As we’ve been doing in recent weeks, there will be a variety of options for folks to complete the workout and total distance of their choice.

Baseline volume:
Option A: 3 x 1 mile @ hard effort on 2’ jog or standing rest

A bit more mileage?
Option B: 4 x 1 mile @ HMGP on 2’ jog

Even more?
Option C: 5 x 1 mile @ HMGP on 2’ jog

Short race option (for those targeting a 5k or 4-miler):
3-5 x 1 mile on 2’ jog. Alternate 1’ fast, 1’ moderate for entirety of each mile.

See y’all tomorrow!

-Christy

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