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When: Tonight @ 7pm
Where: Meet at the usual spot, behind the Met near the Hamilton statue. We will run over together to the west side hills (~84th – 102nd St), where we will do the workout
What: A: 8x 400m @ 5k pace (effort if racing for 20 minutes) on 200m jog or 1’ standing rest
B: 12x 400m @ 5k pace (hard effort) on 200m jog or 1’ standing rest
5k Pace = the pace you could hold if you were racing a 5K at that point in time. If you prefer to use time a decent range is the pace you’d hold for approximately a 20’ race effort.
As a reminder, the ‘A’ runs are lower volume and less intense versions of the ‘B’ runs so depending on your fitness coming into training and how hard you’re looking to train for BK you can decide what’s best for you.
New to speed? That’s okay! This workout is meant for everyone.