4mi. The Palm Beach Road Runners have setup a back-to-back race weekend with the annual Shamrock 10 mile race Sat and the newer Spring Training Classic 10k on Sunday. They call participation in both the Irish version of Disney’s Goofy Challenge. Because of this weekend of races, I don’t think many people wanted to run track workout.
1 mi warmup
800m w/200m recovery
100m w/100m recovery
800m w/200m recovery
500m w/200m recovery
500m w/200m recovery
800m w/200m recovery
100m w/100m recovery
200m w/200m recovery
600m w/200m recovery
600m w/200m recovery
I wasn’t topped out at this workout, I’d rate my pace for the intervals as “moderate.” ONly on the last two did I press my lungs and legs together for more speed.
drun4fun 