FRIDAY 7:30AM INTERVAL Run

Join for a 45-minute interval run at the Astoria Park Track. We will be running 5 repeats at a fast pace of the 400 meter track (5x400), alternating with an easy pace.

This run is designed to build speed and will be structured as follows:

1. Warm Up: 2 laps
2. Fast Pace: 1 lap at selected fast pace
3. Easy Pace: 1 lap at selected comfortable pace
4. Repeat 2-3 for 5 total times.
5. Cool Down: 1 lap

Runners choose their own:

• Fast Pace: a suggestion is your best 3mi | 5k race pace. The host will use 8:00 min/mi as their fast pace.
• Easy Pace: jogging, brisk walking, or walking; a suggestion is a pace that allows you to carry on a conversation.

In total we will complete 13 laps | 3.25 mi
Each lap is 400 meters | 1/4 mi

***

As always--
All running speeds are welcome !! Leave no runner behind !

Runners are invited to adjust the paces and/or distances and/or timings as needed so that the run suits them.

**Meet at the benches in front of the Astoria Park Track.

[IMPORTANT] Please review the guidelines below:

• We ask that all runners RSVP. If you RSVP and cannot attend, please update your attendance for the event.
• Dress according to the weather and stay hydrated. Restrooms and water fountains are available near the track.