Hi, the workout for tomorrow:
some have their specific paces for the workout...others here you go....
warmup, 6x100m strides, 2K@85% perceived effort (ex: half marathon race effort), 3min jog,1600@ perceived 90% effort, 4min jog then 3x800@400m pace which is 7sec faster/mi than the 2K pace (example: if you ran 7:00/mi for the 2K...that's 1:45/400.....you would run your 800s at 1:45 minus 7 or 1:38/400) with 2:30min jog between each repeat, 90sec jog after 3rd 800, then 2x400 with 60sec between each 2sec faster than your 800m efforts. Cool down
HAPPY HOLIDAYS!! See you guys on Jan 4th:)
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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