Wednesday Night Hawks
Tonight, the weather could be iffy – still warm in the mid-60s, and not too much wind, but a good chance of some rain. However, there will be a chance of a dry window between 6 and 8. W&L track will probably not be available, but Yorktown HS should be open. While there will NOT be an organized workout, some people should be running. Even though it will be nice, still bring some water to keep hydrated.
March 31, 2021 - 8 to 10 x 600m in 5k to 10k pace (Progression) - with 200m jog recovery in between
• Fastest Runners: 5:30 to 6:30 Pace, 9 to 10 Intervals
• Fast Runners: 6:15 to 7:00 Pace, 8 – 9 Intervals
• Intermediate Runners: 6:45 to 7:45 Pace, 8 – 9 Intervals
• Regular Runners/MTP Trainees: 7:30 to 10:00 Pace, 8 Intervals
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. We want this series to be a progression – starting at 10k pace, so take the first two or three easy, then kick it up a notch by moving to 8k Pace – say 3 to six seconds faster than the first few. After two to three at 8k pace, make the conscious move to a faster pace when you are basically cruising the entire interval at a good clip – 5k pace for the last two or three to finish strong.
Coach Big Guy