Week 2:
CF 3x this week
Interval 1: 10-12x200m with 2 min walking rest - should be
thoroughly warmed up before beginning, each run should be max effort
Interval 2: 5x800m with 3 min rest – should be thoroughly
warmed up before beginning, each run should be done at a pace that can be held
for all four intervals
Stamina: 4 miles at conversational pace – quiet feet, no
heel striking
Try to get your runs in this week. That would be the number one primary. If you can’t CF 3x/week, no worries.
Merry Christmas!
Five days of rest was nice. But it made this set hurt a little.
ReplyDeletehttp://connect.garmin.com/activity/254871781
Planning on the 5x800's tomorrow since I missed the 4x800's last week. Then I can squeeze the 4 miler in at home over the weekend.
I'm itching to get back to the gym though. I need to put some weight over head and stand it up and set it down.
Saw you on Sutherland today, Goode. Looking forward to seeing you back in the gym!
ReplyDelete4x800 today... (short on time for the prescribed 5x800)
ReplyDelete1 = 3:51 (Avg Pace 7:31)
2 = 3:53 (...7:37)
3 = 4:00 (...7:41)
4 = 3:38 (...7:08)
Totalled 5.01 miles
Back to back days are tough. Looking forward to getting into a routine after the holidays.