We had some nice long runs this weekend.  Looks like some hot weather coming back mid week.  Hopefully, it waits until Wednesday.

Here is the week’s workout schedule:

Tuesday-Long Group.  3200m at Tempo, 2400 at 10k pace, 1600 at 5k pace and 800 at 3k pace all with a 400 JR.  Short group-6 x 800 at 5k pace with a 400JR.

Friday-Long group-6 x 5:00 w/1:00 JR of broken tempo.  We’ll do the first one on the track and then head to Fern Hill and then finish on the track.  It should be at tempo pace, not faster.  Short group-3 x 5 x 200 w/100 jog recovery between each one and a 5:00 jog between sets at Mile pace or race.

Saturday-Long Run=Marathoners-1:50:00.  1/2 marathoners-1:35:00.  5k/10k-80:00.   This run should be at MP plus 1:00.  No faster, no slower.

See you on Tuesday.


     © 2015 CCRS

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