When: Wednesday, March 28, 2018, 730pm
Where: MEET AT GREAT HILL TRACK (meet next to bathrooms/drinking fountains)
Great Hill Track is located in Central Park, at approximately 103rd Street on west side: (http://www.centralparknyc.org/things-to-see-and-do/attractions/great-hill.html)
Workout: 800 meter repeats with options to scale up the workout for difficulty and variation.
This workout has been designed to support ALL runners with an angle towards those who are training for the Brooklyn Half Marathon. Option “A” is the baseline for all runners. If you are looking for a somewhat more challenging workout, you can try options B, C, or ‘short race’. We will run this workout in pace groups, so you will have someone to run with!
The workout that I recommend for everyone is option “A”:
A: 3-4x 800m hard effort on 400m jog or 2’ standing recovery (SR)
Are you looking to make the workout more difficult? Try option “B”, which adds 4 x 400m after you finish the 800 repeats:
B: 3x 800m @ 10k pace on 400m jog, 3x 400m @ 5k pace on 200m jog
If you want to add another 400m to the workout, try option “C”:
C: 4x 800m @ 10k pace on 400m jog, 4x 400m @ 5k pace on 200m jog
If you want to redefine the workout for just 400 meter repeats, consider the “short race”:
Short race: 8-10x 400m @ 5k pace on 400m jog or 2’ standing recovery
See you Wednesday!
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