Shorter distance this week.
Depending upon your goals for next weekend, there are a few variations - see below.
o 1 mile warmup
o 4 x 400m intervals - 400m recovery
o 4 x 800m intervals - 400m recovery
o cool down
If you see the Sunday race (Red's 5-mile in Dover) as important;
only do the first part (4 x 400) at your expect race pace.
If you are racing, but don't want to interrupt your training too much;
o 4 x 400m at race pace
o 2 x 800m at race pace, plus (slower) 10 sec/800
If the weekend race doesn't matter at all;
do the whole thing.
o 4 x 400 at race pace
o 4 x 800 at race pace
NOTE: Next week (April 9) is our last week at Occum Pond. We will have the Shrinking shuttle relay followed by Pub Night.