Training

2019

Saturday - Jan 19

TRACK WORKOUT

2 laps warm-up / stretch / 2 laps

Drills . (make sure you are warmed up)

MAKE ALL INTERVALS THE SAME PACE - STRONG BUT NOT YOUR FASTEST

1200M x 1 - (90 sec recovery)

400M x 1 - (120 sec recovery)

800M x 1 - (90 sec recovery)

200M x 2 - (jog back recovery)

100M X 2 -- FAST

Cool down 5 minutes jog

stretch


SUNDAY

Umstead park - group run - trail - "talking while running with others"

Tempo run 3-6 miles

Last mile the fastest - build up on last mile