All: Below are the workouts for October 5, 2022 through January 4, 2023:
October 5. 3 - 5 x 1 Mile @10K Pace, 400M jog interval. Rest 2-3 mins. 2 x 400M @ 5K pace, 200M interval.
October 12. 6-8 x 800M @ 5K pace, 400M jog interval.
October 19. 12-20 x 400M @ 10K pace, 100 jog interval.
October 26.2 x 20:00 @ Tempo pace, 2:30 recovery.
November 2. Do 4-5 x 1000M @ 5K pace. Slow 400M recovery.
November 9. 8 x 600M @ 5K pace. 400M recovery.
November 16. Do 3 x 1-Mile @ 10K pace. 400M recovery.
November 23:NO WORKOUT -- HAPPY THANKSGIVING! RUN OR VOLUNTEER AT ALEXANDRIA TURKEY TROT
November 30.Ladders: 400M-800M-1600M-1600M-800M-400M. 400M job interval. Vary your pace! (TBD)
December 7. 2 x 15:00 tempo run. 2:00 interval.
December 14. Christmas/Hannukah Relays! Details to Come.
December 21. Do 10-12 x 400M, 10K pace, 100M jog interval.
December 28. NO WORKOUT -- HAPPY HOLIDAYS!
January 4. 3-4 x 1-Mile @ 10K pace, 400M jog interval.