5mi. Getting a schedule together and placing a real marathon on the schedule means this is week #1 of training. With 8 weeks of base training, I can now follow a plan for the next 15 weeks. This is the first track run, with my short intervals to be at 5:36 pace and long (>800m) at 6:03 pace. I think I did the long ones correctly, my left glute/top of hamstring felt sore so I didn’t go as fast as Seth and Aldo on the shorter ones.
1 mile warmup jog
100m w/100m recovery
100m w/100m recovery
200m w/100m recovery
200m w/100m recovery
300m w/100m recovery
300m w/100m recovery
400m w/200m recovery
400m w/200m recovery
600m w/200m recovery
600m w/200m recovery
400m w/100 active recovery, start on your own the next…
400m w/100 active recovery, start on your own the next…
400m w/100 active recovery, start on your own the next…
400m
1 mile cool down
The four 400m I did were 1:31, 1:27, 1:32, 1:26
drun4fun 