Hi, workout for those racing the WestMONSTER on Thursday is 4x200@mile race effort, with a 200 meter jog between.
For those racing McConnells 10k Sunday, 3x1600 @5k race pace with 4min jog between
All marathoners Portland, SBIVM, Berlin, Chicago, CIM (even if racing McConnells)
5-6x1600@10k race pace with 4min between each
Paces vary as usual between efforts and groups as well as individuals. Those I coach know their paces. If you as an individual don't know what pace to run, send me an email at sbrunrace@yahoo.com and I will let you know.
See you all Saturday,
Rusty
Mike Swan and Rusty Snow have over 40 years of combined experience coaching runners of all abilities from the beginner to the Olympic hopeful. They offer individualized coaching plans as well as a "workouts only" option. SBRR works out twice weekly and offer three workouts per week (Tuesday 6am-San Marcos HS, Tuesday 6pm-UCSB and Saturday 6:30am various locals in the SB County area. Location announced weekly on the Blog) contact us: sbrunrace1@gmail.com
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