2 x 1k @ ? pace ; 2min. jog recovery – run 1 @ 1/2 marathon pace; 2nd a few seconds faster) 2 x 400m @ 5k pace or 1-2 seconds faster; 2min. jog recovery 2 x 1k @ ? pace; 2 min. jog recovery (run 1 @ 10k pace; run the 2nd...
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The Legacy Trail & Oscar Scherer State Park South Start Venice Train Depot, 303 E Venice...
Read MoreGood warm up and Cool down. 800m @ your 10k pace. Recover – 200m. Then: 16 x 200’s @ 5k or faster pace; Recovery jog is across the field – diagonally back to the start. Dessert? finish with an 800m @ 10k...
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The Manasota Track Club did a good thing today. The MTC gave back to our community and delivered...
Read MoreWarm up 4 – 5 x 800m @ you choose the effort. 10k? 5k? Mix it up. Run #2 and #4 hammering the last 400m of the 800m interval. (Or run them all at 10k pace; hammering the last 400 2 out of 4 intervals). Example: do 1 x...
Read MoreYou’re running based on effort, not by distance. 8 minutes @ marathon effort; 1 minute recovery jog ez. 6 minutes @ 1/2 marathon effort (take 15 -20 seconds off marathon pace); 1 min. recovery jog, ez. 5 minutes @ 10k...
Read MoreWarm up Ladders are good to do on a track 400, 600, 800, 1000, 800, 600, 400 @ efforts b/n 10k (threshold pace) and 5k pace (if too warm, run all at 10k pace). For recovery, run 1/2 the distance, except for the 1000m, run 400m...
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Jingle & Jog 5K – Virtual Race Join us for the 23rd Annual Jingle and Jog 5K Run/Walk...
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Written by Julie Petersen with Andy Kish & Ed “Wolfie” as key contributors I do not think this...
Read More8-10 x 500m @ YOU DECIDE – either 10k pace? or 1/2 at 10k pace 1/2 @ a little faster pace BUT JUST KNOW, YOUR RECOVERY IS THE JOG STRAIGHT ACROSS THE END ZONE – BACK TO THE START. If you do all 10, that’s...
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