Warmup mile, track drills 4x100. For anyone running a marathon coming up. Do 15 seconds faster then mile pace goal for 2-3 times. Take a 400 jog or 2:30 recovery. For 5k-10k will be doing 1:00 at race pace with 1:00 jog or walk 8-15 times. Warm down three laps.

Warmup mile. Drills. 4x100 strides. For 26.2 runners at 15 seconds faster than marathon goal pace do 1-2x 1-1/2 miles with 800 jog for second one. For 5k-10k do 8-12x 200 m at 10 seconds faster than mile average race pace. Jog 100, walk 100. Don’t start next 200 till heart rate is under 108. […]

Warmup mile. Track drills. 3x100. Anyone running a half marathon to marathon do at race pace 2-5x1000 with 200 jog. For 5k-10k. Start out with 4x300 at 5k pace with 100 jog. Take 2:30 break. Then next set do at three seconds faster. EX. 8:00 pace is 1:30 for first set. Next set do 1:27. […]