Recommended workout for April 9:
Did you race hard in the SCOTLAND 10K? Then make tonight a recovery run, doing at most 4-5 easy miles.
Otherwise: 1 mile warmup, then...
NEW JERSEY marathoners: 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.
BROOKLYN HALF competitors: 4-6 repeats of 800m uphill @ 15K pace; slowly jog back downhill to recover. Finish with a one mile cooldown.
RUNNERS WHO ARE BUILDING A BASE (not much recent speedwork): 2-4 repeats of 800m uphill @ half marathon pace; slowly jog back downhill to recover. Finish with a one mile cooldown.
BOSTON marathoners: 7-8 mile run, the first half at long run pace, the last 3 miles at marathon pace.
0 · April 7