Week of Aug 16 – Sep 1, 2019

Workout is all about creating efficiency and the ability to run significantly over race pace (for long distance runners). It’s a tough one! Pace well. If you need some extra recovery to ensure you can continue to run fast, take more time between sets. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 400 […]

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Week of Aug 19 – Aug 25, 2019

Our Fall Test Workout. Will Repeat again week of September 16-22 and October 7-13 Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 1600 Metres Starting at 10KM Race Pace and Increasing Speed Each Interval 400 Metres Easy Between Repeat 3-5 Times Warmdown: Aim for 10 minutes of easy running […]

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Week of Aug 12 – Aug 19, 2019

Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 800 Metres at Tempo/Threshold Pace Minus 10 seconds per mile (Example if your Tempo Pace is 8:00/Mile, Run this at 7:50/Mile 800 Metres Tempo/Threshold Pace Plus 10 seconds per mile (Example if your Tempo Pace is 8:00/Mile, Run this at 8:10/Mile Repeat 2-3 Times without […]

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