Following are the track workouts for December 2011:
December 7: 20-Minute Tempo Run. (Weather will be inclement, so this will keep you moving). Optional: After a brief rest, finish with 2 x 400M at 5K pace, with a slow 200M jog recovery.
MTP participants are encouraged to break the Tempo Run into 2 x10-minute segments, with a 2:00 recovery.
Coach Ed will not be at the workout.
December 14: "DMR Interval Sets": Based on the classic distance medley relay, the interval sets are as follows: 1200M, 400M, 800M, 1600M (4000M total). All distances are run at "cruise interval" or 10K pace. Recover with 400M jog after each interval. Two sets are recommended, with a slow 400M jog after the first set.
MTP Participants: "SMR Interval Sets": Based on the sprint medley relay. Interval sets are 400M, 200M, 200M, 800M (1600M total). Recoveries here are shorter -- a 200M jog. Take a 400M jog after completing the first set, and aim for 2 or 3 sets.
December 21: Annual Christmas/Hannukah Relays: Teams of two, sorted by time, each running 10 laps alternately.
