**All Skill Levels** Speed/Interval training at Virginia Beach Middle

DWEP Runners!

This is our year round training workout for speed/interval work on the track.

WHAT - We will be using this workout to get faster and stronger for any distance that you are training for. As a group, we will run predetermined distances/times and will be running them at various race paces from one mile pace up to marathon pace. The workouts will be designed for all skill levels and the paces are dictated by your current fitness and experience levels. The Organizer(s), I will assign paces and duration of workout based on your goals and fitness.

WHERE - We will meet at the track at around 6pm and will do our own preferred warmup. Once everyone has completed their respective warmup, we will get started on the workout around 6:15-6:20

WHY - The purpose of these workouts are to help build and strengthen; 1.) Your Vo2max. 2.) Your running efficiency at race paces. 3.) Your running form and biomechanics. 4.) Your anaerobic threshold and lactic buffering capacity.

If anyone has any questions in regards to these workouts, please let me know. As always, the workouts will be designed for the entire group but, feel free to run your own workout, depending on your fitness and running goals.

Looking forward to sharing in great training with you all!