Recommended workout for Jan. 24: 20 minute warmup (includes easy jogging, drills, at least 3 x 75-100m strides), then...
NYC HALF and COOGANS 5K COMPETITORS: 6-10 x 800m @ 15K pace (10-20 sec/mile slower than 10K pace), with 400m recovery.
BOSTON and NEW JERSEY MARATHONERS: 6-7M easy pace run, then 8 x 100m strides with 100m walk/jog recovery.
RUNNERS BUILDING A BASE (not much recent speedwork): 4-5 x 800m @ half marathon pace, with 400m recovery.
And non-marathoners should finish with at least 20 minutes of easy jogging and stretching.
0 · January 20