[Peter Lee]

Hey all,

Come on out for some faster running this Wednesday. We’ll meet at 7:30pm at the Southern Pumphouse for a quick warm up jog following by the following options of workouts:

Lowest Volume:
A: 3x 400m @ hard effort, 2x 800m @ hard effort, 1x 1200m @ hard effort, 200m jog or 1’ SR between each

A bit more:
B: 3x 400m @ 5k pace, 2x 800m @ 10k pace, 1x 1200m @ HMGP, 2’ SR, 1-2x 800m @ HMGP pace, 2-3x 400m @ 10K pace; 200m jog between each interval

Longest version:
C: 3x 400m @ 5k pace, 2x 800m @ 10k pace, 1x 1200m @ HMGP, 2’ SR, 1x 1200m @ HMGP, 2x 800m @ 10K pace, 3x 400m @ 5K pace; 200m jog between each interval

Targeting a 5k or 4-miler can do this workout:
Short race: 8-10x 400m @ 5k pace on 400m jog or 2’ standing recovery

Workouts will happen along East Drive in CP using the 400m marks as a guide.

Hope to see everyone out there!

Pete

[Author]

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