Workouts are currently being dialed in for the Mill City Relays on December 8.
This week we add some fast 200s following an interval workout to work on (both psychologically and physically) finishing kick speed.
Q1: Long Run (if not racing)
Easy pace run, not longer than 25% of your weekly mileage level.
Q2: Tuesday Track Workout: I Training (if you’re racing this next weekend, Do the Q3 workout instead and hold off on I training this week).
Warmup 1.5-2 easy plus striders
6 x 800 at I Pace w/ 1-lap easy jog recoveries
Jog 2 laps easy
4 x 200 at R pace with 1/2-lap easy jogs between
Warmdown 1-2 miles easy
Q3: Threshold Training: Cruise Intervals
Warm up 1-2 miles easy
5 x 4 minutes at T pace with 1-minute recovery jogs
Warmdown 1-2 easy