Recommended workout for March 21: 20-minute warmup, then...
SCOTLAND 10K and BROOKLYN HALF competitors: 4-6 x 1200m at 10K pace with 400m recovery. Finish with 15 minutes of easy jogging and stretching.
BOSTON and NEW JERSEY marathoners: 6-8M easy run. Add 9-10 x 100m strides (slow acceleration to 95% of top speed, then slow deceleration), and walk 100m after each stride.
OPTION FOR RUNNERS BUILDING A BASE (not much recent speedwork): 3-4 x 800m at 10K pace with 800m recovery. Finish with 15 minutes of easy jogging and stretching.
0 · March 18