Wednesday Night Hawks
The weather tonight will be lovely, with temps in the mid 60s, very low humidity, and little wind. W&L Track is still technically closed tonight, although some will jump the fence, but you are welcome to run at Yorktown and it seems that McLean and Falls Church HS tracks are also open.
May 12, 2021 – 4 to 5 x 1000m at 5K ("Interval") Pace, w/400m easy jogs in between
Water breaks are important ALL year round, even when it will be nice like tonight, so remember to hydrate before, during and after your runs - tonight each time we finish at our usual start place!
NOTE: I expect to see your heart rates in the mid to high 80% of Maximum range, but if your rates are higher, you need to slow down!
Fastest Runners: 5:30 to 6:30 Pace, 5 x 1000m Intervals
Fast Runners: 6:15 to 7:15 Pace, 5 x 1000m Intervals
Intermediate Runners: 6:45 to 7:45 Pace, 4 to 5 x 1000m Intervals
Others/MTP Trainees: 7:45 to 10:00 Pace, 4 x 1000m Intervals
This week's workout is a strong speed workout, but given the distance, also an endurance workout. Focus on form, eyes front, knees higher, arms at side lifting the knees, hands relaxed, on toes. This is about a 5k race for most of you, so take it easy on the recovery jog/walk/water legs of 400m, and if you are feeling frisky, put it into the last 1000m interval, perhaps in 3k pace.
Happy Running!
Coach Big Guy