2015 Adult Workouts
DECEMBER 23 / DECEMBER 24, 2015::
- WORKOUT: Run 1600m @ marathon pace, 1200m @ half marathon pace, 1000m @ 10k pace, 800m @ 5k pace, 400m @ mile pace or better. Recoveries on all are 400m jog or 3:00 mins.
DECEMBER 15 / DECEMBER 16, 2015::
- WORKOUT: 10x200m with a 45 sec recovery or a 200m jog recovery. Start at 5k race pace and work down to mile pace before finishing with cutdowns.
DECEMBER 8 / DECEMBER 9, 2015: shall consist of a choice between two workouts so as to better serve our runners:
- Workout A: 6x1000m with a 400m jog recovery. The pace will be 10k race pace except for intervals 3 and 5 which will be run at 5k race pace. Cutdowns will be 3x250m with a 150m jog.
- Workout B: 6x800m with a 400m jog recovery, Pace will be 10k race pace except for intervals 3 and 5 which are to be run at 5k race pace. The cutdowns will be 3x200m with a 200m jog recovery.
DECEMBER 1 / DECEMBER 2, 2015::
- WORKOUT: 1000m @10k pace, 3 min (400m jog) recovery, 2000m @10k pace, 5-6 mins recovery (800m jog), 800m @5k pace or faster, 400m jog, 1500m running the 1st 1000m @10k pace and last 500m @5k pace.
November 24 / November 25, 2015