8 x 600m in 5k, alternate 200m and 400m jogs

Fellow Endorphin Junkies

Coach Rich is right – my weather updates lower attendance, and they really should not. Last week offered fairly terrific weather, despite my somewhat dire predictions – so I apologize – Mea Culpa! As a practical matter, the weather at 6 AM on Thursdays has been very nice for a long time, and frankly, it is almost always the best weather of the day! Tomorrow morning will be no different, with temps in the mid-60s with just a bit of humidity and little wind at 5 MPH – couldn't ask for much better weather in almost July! Even when it is nice like tomorrow, however, you still need to hydrate – so bring water to your run!

June 30, 2022 - 8 x 600m in 5k with alternating 200m then 400m jog recovery in between each interval

• Stallions: 5:30 to 6:30 Pace
• Wolf Pack: 6:15 to 7:00 Pace
• Gazelles: 6:45 to 7:45 Pace
• Coyotes/MTP Trainees: 7:30 to 10:00 Pace

This is another speed workout guaranteed to build both strength and stamina for your spring races. These are tougher than they look, so try to finish strong - push that last 100, and make sure you focus on your running form so you run efficiently, effectively, and injury-free. Up on your toes, knees lifting higher, Arms at your sides, not crossing over. Even though I am calling for 5k pace, we expect this series to be a progression – starting closer to 8k pace, so take the first two easier, then kick it up a notch by moving to 5k Pace – say 3 to 6 seconds faster per interval than the first two. If you are feeling frisky, finish the last two in 3k pace.

In club news from Coach Rich:

Hello Thursday morning track fans. Some pretty nice weather this week which I hope you all enjoyed. A few nice race performances amongst crew members this past weekend.

Paul Ryan ran 22:40 at the Fletchers Parkrun 5K making it two races for the week after the HJ 4M on Tuesday. A solid effort on a hot morning. Way to go Paul!

Liz Ozeki also made it two races for the week as well with a solid performance of 22:30 at the Kensington Parkrun 5K. Liz added to her challenge by pushing her son in the running stroller for his first Parkrun. Well done Liz!

Marty McCormick took 2nd OA at the Bungalow Beach 5M up in Atlantic City, NJ. His time was a 27:06 though Marty lamented about not liking the last 100 yards on the beach in the sand. Great effort Marty!

Tatyana Steis ran a strong 19:23 FTW at the Seashore Striders Jungle Jim 5K in Rehoboth. You go girl! Huge congrats to Tatyana!!!

The next club race is the Age-Handicapped 4M on Monday July 4 at 8:00am. It starts and finishes at the Carderock Recreation Area. Next up after that is the Bastille Day 4M on Thursday July 14 (Bastille Day

 
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The DC Road Runners Club is a member of the Road Runners Club of America and is also affiliated with USA Track & Field. We provide a year-round schedule of running events that offer everyone a chance to participate regardless of age, gender, or athletic ability.