Warmup mile. Drills. 4×100 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...
Read moreWarm up 15 min jog 4 x 100m strides All intervals at 10k-5mile race pace: 2 sets of ( 1200, 800, 400) Jog 50 % interval time as recovery.
Read moreWarmup mile, track drills 4×100. 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...
Read more15 min warm up. 3-4 x 1200m at half marathon-10 miler pace. Short 1:00- 1:30 recovery jog between each. Make sure you’re going appropriate pace. These are cruise intervals and should not be run at 5k pace. Cool down 10 mins
Read morehttps://runsignup.com/Race/NJ/RochellePark/AchillesNewJerseyHopePossibility5Miler
Read moreWarmup mile. 4×100. At 5k pace run for 4:00. Then go opposite way jog or walk for 3:00. Then repeat again. Do a total of 2-3 times. Warmdown 2-3 laps
Read more15 min jog warm up 4 x 100m strides 4-5 x 800m starting at 8k pace then working down to 5k pace by the last one. Recovery is an easy 400m jog around the track. Take up to 90% recovery time if needed to keep these all quality. Cool down 8-10...
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