Week of 5.8.2022
Shout out to all of the strong mama’s whose efforts are often unpaid, tireless, and overlooked. at times. It’s a 365 days a year, 24/7 job.
Thanks for being awesome Mom.
Monday 5.9.2022 @5:30 pm
Run for total time:
This will be a lactate threshold workout.
Run 1000m Fast to Moderate Pace.
Run 800m Fast to Moderate Pace.
500m Sprint or as fast as you can maintain.
300m Sprint or as fast as you can maintain.
Focus on hitting moderate to fast paces on the 1000m and 800m runs.
There is a quick turnaround on the recovery jogs. Hit your 500m and 300m runs as fast as you can maintain. Use the walks to get full recovery.
After completion of workout, rest 4:00 minutes and perform recovery 100m shuttle runs.
Ten Minute Clock: AMRAP
Run 100m shuttle runs.
Thursday 5.12.22 @5:30 pm
Run 1500m Easy Pace
Run 1500m Easy to Moderate Pace
Run 1500m Moderate to Fast Pace.
The goal is to have negative (-) splits every 500m ran. You will start out at easy pace and work your way up to a fast pace by the end.
This will be a aerobic capacity workout.
4500 total meters.
Each 1500m run will be considered a round. You will score each run separately for three different scores.