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Speed

September 21, 2016 (Morning)

Exercise Type: Run

Comments:
We have not done pure speed stuff in awhile, but it's time!!

After a mike warm up,
Let's shoot for a combination workout of

4 x 800m with 2 rest in between shooting for a low 7 pace... Or maybe 3:20's??...

After the 800's, take a full 3 min rest and run 2 x 400's shooting for low to mid 6 pace...with 2 rest in between each.

Cool down a good 1 to 2 miles.

If you do this one in morning, then the run club should be pretty easy so you can have some mojo for Saturday.
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ok.. did the following:

1 mile: warmup 10:30 min
two half miles: 6:55 min mile
two half miles: 6:55 min mile
four quarter mile: 6:22 min for one mile
last mile cool down 9:10 min mile
.. fyi .. the course has hills
...

did the ocala runners club 3 miles
mile 1: 7:48
mile 2: 7:25
mile 3: 7:06 .. running at 6:50 pace near the end with one of the guys.