Wednesday Night Hawks -
The weather Tonight will be cold, but seems to be above freezing, so even though W&L is clear right now, it PROBABLY will stay that way until about 8, with some flurries and the possibility of light rain or sleet, so dress accordingly, and as always you should still bring fluids. This workout can also be done on the streets, SO, as always – STAY SAFE OUT THERE!
February 10th, 2021 – 2 x 15:00 minute Tempo Runs (These at 10m pace), with 3:00 minute standing rest
Water breaks are important ALL year round, even when it is cold as tonight, so remember to hydrate before, during and after your runs - after each interval
NOTE: I expect to see your heart rates in the Mid 80% of Maximum range, and if your rates are higher, you need to slow down!
Fastest Runners: 6:15 to 6:45 Pace
Fast Runners: 6:45 to 7:15 Pace
Intermediate Runners: 7:15 to 8:00 Pace
MTP Trainees/People in Coach Big Guys Pace Group: 8:00 to 10:45 Pace
This week's workout is a solid base workout, and this is a nice break from the more intensive speed work we have been doing. Take it easy on the first interval, accelerating slowly up to 10m pace. Walk back to the start if on a track (stop and walk if on the streets), get some water, and then start the second 15-minute interval where we want you to do the same - accelerate slowly but steadily to 10m pace, with perhaps a couple of final laps (or the last 5 minutes if on the streets) at 10k pace. Both of these runs are great opportunities to learn to make moves in longer races where you accelerate to catch and pass runners who are running a steady pace.
Happy Running, and Be Safe out there!