Hi Everyone,
We will keep with the strength and endurance theme for this weekend
The goal will be a 10-14 mile run done as follows
Easy 3 miles
3 miles at current marathon effort plus 20 seconds/mile 75-80-%
2 miles @ current marathon effort 80-85%
2 miles @ 1/2 marathon effort ( tempo pace)
1 mile at 5-10k effort
2-3 miles ez
The entire run is continuous with the exception of 3-4 strides after the first 3 miles
Enjoy! We miss you all
Rusty/ Mike
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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