5mi. All the social posts from good and great runners that have track intervals in their weekly schedule include times. I haven’t done much to stay on top of how much time each interval takes, showing up and chasing the group is good for me. Or was.
Now with an awareness of what’s fast, I see that these folks are training primarily for track events. I watch some post that their 300m are done in 45 secs, mine weigh in at 1:02 today, and we did two, so I know it’s accurate. My six tries at 500m were between 1:43-1:45. I kept those descending as the 500s popped up in the set. Some only had 100m recovery, I do prefer the full 200m to catch up on the breathing. I ran behind Steve until he left, chased Janet on the first one and had her right with me until she had to leave.
1 mi warmup jog
600m w/200m recovery
500m w/100m recovery
500m w/200m recovery
300m w/100m recovery
500m w/100m recovery
500m w/200m recovery
300m w/100m recovery
500m w/100m recovery
500m w/200m recovery
600m
1mi cool down jog
A lone thunderstorm was working its way across the state with a planned arrival at 6am. It never got far enough north to affect us, it rained at my house instead.
drun4fun 