Group 1 -4th Training Log-

Hi Group 1,
Hope everyone had a great weekend!  For this week, as ordered up, we will be doing hill repeats on 40 winks Hill.
Warm up:   Run to 40 Winks Hill

Workout:
4 x Hills

SET 1
200m up – hard
200m down – recovery
400m up – hard
400m down – recovery
600m up – hard
600m down – recoverySET 2
200m up – hard
200m down – recovery
400m up – hard
400m down – recovery
600m up – hard
600m down – hard

REST – drink water

SET 3
200m up – hard
200m down – recovery
400m up – hard
400m down – recovery
600m up – hard
600m down – recovery

SET 4
200m up – hard
200m down – recovery
400m up – hard
400m down – recovery
600m up – hard
600m down – hard

Cool Down: Run back to start
Matt and Tunde

One Reply to “Group 1 -4th Training Log-”

  1. Hi Group 2!!

    I am back from vacation and looking forward to our group workout tonight. If the track is available (keep your fingers crossed) then our planned workout will be as follows:

    2 mile warm-up, 4x100m pickups during last 1/2 mile of warm up
    1600 @ goal marathon pace
    400 recovery jog
    1200 @ goal half marathon pace
    400 recovery jog
    800 @ goal 10k pace
    400 recovery jog
    400 @ 5k pace or all out
    recover/rest and regroup
    1-1.5 mile cool-down

    If the track is unavailable then we’ll find a reasonably flat place on the paths or roads to run 6 x 800 meters at a hard effort.

    Weather will be upper 80s, humid and partially cloudy. We can heat adjust the pace as needed. Bring water!

    Coach Carrie & Coach Frank