September 4, 2018 – Run

September 4, 2018 – Run

Track day! Come join us as we continue to build our speed and power. This week we are keeping the total track distance the same but we are increasing the intensity of our main working set. This workout can be performed with or without a track, and you could even modify it to be done on hills as well.

AK Athlete Warmup

Agility (short version)

1×800 @ 10k pace

2×400 @ 5k rest 15 seconds

Rest 2 minutes before next set

100 @ mile, 300 Easy

200@ mile, 200 Easy

300 @ mile, 100 Easy

Rest 2 minutes x 4

rest 2 minutes before next set

2×600 @ 10k pace followed by 200 jog easy. No rest between sets.

Total distance: 8000 meters