Interval Training

The weather looks good this week although we may get a little rain right at about 6-7pm. We will run in the rain provided there is no lightning.

Meet at 6:00pm Wednesday at Herndon High School track where we will continue to build on our training.

Fairly aggressive this week so adjust for your own ability.

Wednesday July 29th Workout:

15-minute warmup (easy/conversational pace) on track.

On football field (~10 yards each) - High Knees; Butt Kickers; Skipping; Jog Backwards; Carioca (right and left)

1x400m with 200m recovery (1 lap at pace; 1/2 lap recovery)

1x800m with 400m recovery (2 laps at pace; 1 lap recovery)

1x1600m with 800m recovery (4 laps at pace; 2 laps recovery…or 1 lap plus a water break)

1x800m with 400m recovery (2 laps at pace; 1 lap recovery)

1x400m with 200m recovery (1 lap at pace; 1/2 lap recovery

10-minute Cool Down (easy/conversational pace). Stop if you hit 1-mile before reaching 10-minutes.

See you on Wednesday at 6:00pm.

Menzies.