Category: Run

May 14, 2019 – Run

May 14, 2019 – Run

RUN

This week’s workout is split into two depending on if you are racing the Gold Nugget this weekend.

Eagle River Triathletes: 3-4 miles @ goal pace, 4-6x 100m strides after

Gold Nugget Triathletes: 1 mile @ goal pace, 3 mins easy, 1 mile @ goal pace

May 7, 2019 – Run

May 7, 2019 – Run

RUN

10 minute warm up followed by dynamic warm up routine

800 @ 10k pace, 90 sec rest
2×400 @ 5k pace, 10 seconds rest

rest 2 mins
Continuous 1200:
100 @ mile, 300 Easy
200 @ mile, 200 Easy
300 @ mile, 100 Easy
Rest 2 mins
Repeat (optional)

Relays: 4 times through
3 runners, 200 @ mile, 600@ 5k pace

Total distance:7200 (full)