Tuesday 5:30AM workout 8/13/19

Hi guys, Tomorrow's workout aside from those that know their specific plan:

4x400@5k Race effort (~92% effort...I say this to let you know it's a harder effort than threshold effort) with 90sec recovery jog, 90sec jog after 4th 400, then 3x1600@add 4sec to what you were running your 400's (ex..if "Jim" runs his 400s at 94, then his miles should be at 98s or 6:32/mi), 3min between each, then 90sec jog after 3rd 1600 and 4x400 same as first set.

Todd: 400s@80, 1600@5:32

Rich: 400's: 82-83, 1600@86-87/400

Ethan, Jeff, Lauren etc: 86-87, 1600@91-92/400

Kelsey, Jamie, china, stacey, Jim etc: 400@94, 1600@98/400

Brooke, Maggie etc...: 400@1:43, 1600@1:48/400

Margo/Linda: 400@2:00, 1600@2:03-04

Good Luck! See you next week

Rusty