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Intervals

February 21, 2018 (Morning)

Exercise Type: Run

Comments:
This can be done today or tomorrow but am actually hoping today so that you have some rest before the races.
However either day will do since you are only racing for fun!

It's a 1k/600 combo!

?Whether at a track or on a road, I wanted to do a series of 1ks and 600's today. This is a very good soeed/endurance specific workout so hope we can hit it. ??If using gps, a 1k will be .62 miles on the watch. If on track, it will be 2 and a half laps.

Warm up very well. At least a mile or even 2 easy.

Then run 1k(.62miles) shooting for paces that are somewhere in the high 8's if had to guess and depending on terrain.

Rest 2 min

Let's do 4 total 1k's

After the 4th 1k, want to drop it down to 600's and do 2 of these.

Run 600m fast which is 1 and a half laps around a track and .37 miles on gps watch.

Rest 2 min.
Repeat...
I think anything Low 8 pace would be great for these coming off longer intervals

?Cooldown .5 or 1 mile easy!!!

Distance Duration Pace Interval Type Shoes
6.24 Miles 1:04:59
2.01 Miles 23:55 11:53 / Mile Warmup  
0.62 Miles 5:21 8:37 / Mile Speed  
0.62 Miles 5:27 8:47 / Mile Speed  
0.62 Miles 5:38 9:05 / Mile Speed  
0.62 Miles 5:34 8:58 / Mile Speed  
0.37 Miles 3:03 8:14 / Mile Speed  
0.37 Miles 3:11 8:36 / Mile Speed  
1.01 Miles 12:50 12:42 / Mile Cooldown