Members and Guests:
As we turn the calendar page to a new year of running, following are the workouts for the next few months. Thanks to Mike Tosto, our SLR coordinator, and Brian Danza, heads of the Monday night workouts, for their advance work in setting up their respective schedules. We've made an effort here to take into account the SLR and Monday workouts so that no given week is too strenuous or challenging. As always, our access to the track in March and April may be interrupted by W-L High School sports events. We will update this schedule once we know the W-L athletic schedules. Weather-reated postponements will be posted on main page of website and Club Facebook page.
January 6: 20-minute tempo run, followed by 3 x 400M at 5K pace; 200M recovery.
January 13: 3-4 x 1-Mile @ 10K pace; 400M recovery.
January 20: 5 x 1000M @ 5K pace. Slow 400M recovery (outside lanes)
January 27: 12 - 14 x 400M @ 10K pace. 100M recovery
February 3: 2 x 15-minute tempo runs, 2:30 recovery. 2 x 400M @ 5K pace, 200M recovery.
February 10: 6 - 8 x 800M @ 5K pace; 400M recovery.
February 17: 3 - 5 X 1-Mile @ 10K pace; 400M recovery. (Club Challenge 10 Miler is Feb. 21)
February 24: 14 - 16 x 400M @ 10K pace; 100M recovery.
March 2: Ladders: 600M - 800M - 1000M; 1000M - 800M - 600M. 10K pace ascending; 5K pace descending. 400M recovery after each.
March 9: 2 x 20-minute tempo runs. 3:00 recovery. (DC Rock 'n Roll: March 12).
March 16: 6 - 10 x 800M @ 5K pace; 400M recovery.
March 23: 12 x 400M @ 10K pace; 100M recovery (23-Miler SLR on March 26).
March 30: 5 x 1000M @ 5K pace; slow 400M recovery.
April 6: 3 -5 x 1-mile @ 10K pace; 400M recovery.
April 13: 13 x 400M (variable pace); 400M recovery. (Boston: April 18)
April 20: 8 x 600M @ 5K pace; Alternate 200M and 400M recovery.
April 27: Ladders: 1200M(10K) - 400M(<5K) - 800M(5K) - 1600M (10K); 400M recovery; variable pace.
