Thursday Evening rain or shine track work
The map is saying rain and possibly some rain. While we’re saying 600s, 400s, and 300s is a great way to pass the time on a rainy day!
1.5 mile warm-up
4X600s with 200m rest between each
4X400 with 1 minute rest
4X300 with 100 m rest
Mile warm down in the grass…. 
Thursday AM “Great Pyramid” Workout
Pushing up our workout to Thursday morning.
Mile Warm-up followed by stretching and strides
Pyramid workout is not designed to be total effort this week, since we have a number of runners headed to the USO 5K this weekend.
200, 400, 600, 800, 1000, 800, 600, 400, 200
Rest is 200 m until the 800,1000, 800 elements which you get a lap recovery after each.
As always be consistent with your splits on the way up and down.
Mile warm down
“You gotta live it to feel it, you didn’t you wouldn’t get it.” … Eminem….. 800s and 400s for Tuesday Morning
Back out the door for some 800s and 400s.
Not sure if the Eminem quotes defines our workout completely, but we need some motivation for the early morning.
mile warm-up
strides
4X800 at 2 mile pace (so if you run 11 minutes) then shoot for 2:40 to 2:45
rest should be a moderate 400 recovery lap between each
4X400 at mile pace (s0 if you run a 5:00 mile) then lets shoot for 73-75 for each
rest will be a slow 200 m recovery
Mile warm down
Gotta live it to feel it!
