Recommended workout for Nov. 27...
RUNNERS WHO HAVE BUILT A DEEP BASE (lots of recent mileage and speed work): 1 mile warmup, then 4 x 100m hard sprints up a hill, WALK back down to recover. Then 3-6 x 400m uphill at 5K-10K pace, walk/jog back down.
RUNNERS WHO ARE BUILDING A BASE (not much recent speedwork): Similar workout, but do the 100m segments at 5K pace (not sprinting), and do a maximum of 4 x 400m uphill at 15K to half marathon pace.
0 · November 25