The key workout I have been re-visiting every couple of weeks during this training phase has been the 6 or 8 mile tempo run followed by a 1600 and a 1000 at the track. It’s the first time I have done these type of workouts and I’m finding them very beneficial. This is how they have progressed over the last couple of months….
1/22 6 miles @ 5:47, 5:15, 3:14
2/5 8 miles @ 5:45, 5:10, 3:11
2/19 6 miles @ 5:48, 5:03, 3:08 (followed by some 400s)
3/13 8 miles @ 5:35, 5:05, 3:04, 3:04
Now I just need to put this progression into good work at the actual races themselves!
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