Ladder Speed Workout for Tuesday Morning
A ladder workout to keep things fresh.
1600 m warm-up
6X50 m strides
400, 800, 1200, 1200, 800, 400
Recovery is 200 m for the 400s and 400 m for everything else.
1600 warm-down on the grass
Focus on even splits… if you run a 90 sec first 400, then try to 90 secs on the way back down, same for all.
Bring a watch and AGAIN focus on even splits… recover at a speed that will let you feel fresh for the next interval.
Runners storm the PIC Distance Race Weekend
Three of the competitors from the PIC Half Marathon, 10K, and 5K held this weekend. A few others were off racing the Rota triathlon. A good showing by all! Results can be found at PIC Race Results site. 
Thursday Evening Track Workout: Mile Repeats
Today’s workout with a few options:
1600 warm up
stretch/stides
5X mile repeats @5K pace w/ lap recovery between each rep
or 5X1200 meters @5K pace
example: 20 minute 5K shoot for 6:26 mile splits, 24 min 5K shoot for 7:44 miles
1200 m cool down
Post run drinks/food if interested…
