Recommended workout for March 19: 1 mile warmup, then...
BOSTON and NEW JERSEY marathoners: 2-3 repeats of 3 miles at marathon pace, with a half mile recovery after each (vary the pace of the recovery to increase the challenge). Finish with 1 easy mile to cool down.
SCOTLAND 10K and BROOKLYN HALF competitors: 7-9 x 400m uphill at 10K pace. Aim for a good volume at 10K speed, not faster but fewer. Walk-jog back downhill to recover, and finish with 1 easy mile to cool down.
OPTION FOR RUNNERS BUILDING A BASE (not much recent speedwork): 4-6 x 400m uphill at 15K pace, walk-jog backdownhill to recover and add a 1-mile cooldown.
0 · March 18