Thursday night track workout (bring on the rain)

Sorry for the late post of the Thursday night workout.  We moved this workout from the grassy fields of Asan Beach to the Naval Base Track dueto  a monsoon sitting on top of us.  No complaints on rain from any of our runners! Those that could make it got a nice cool ladder interval set for their efforts.

Pace for this workout is your goal mile pace for a 5K.  So it translate into the following 200 m splits:

5 min pace: 37 secs                  6 min pace: 45 secs

7 min pace: 53 secs                  8 min pace 60 secs

1200 meter warm-up

-stretch & drills

2X200 m @ mile pace

1X400 m @ mile pace

1X800 m @ mile pace

1X400 m @ mile pace

2X200 m @ mile pace

800 m cool down