Congrats to Sandy who completed the Kiawah Island Marathon in 4:57 minutes. This bested her previous marathon time by over 34 minutes. Congrats and proud of this accomplishment.
Workouts for the Week of 12.11.22
Monday 12.12.22 @5:30 pm
Wanderer
2 Sets:
600m, rest :60, Fast Pace
200m, rest :20 Easy Pace
500m, rest :50 Moderate/Fast
300m, rest :30 Fast
400m Fast
Rest 3:00 b/t sets
The goal is to focus on your opening fast pace and your fast paces for the 300/400m runs.
This will be a total of 4000 meters.
This will be a Lactate Threshold workout.
Thursday 12.15.22 @5:30 pm
High Noon
Run 1200m easy pace to moderate pace.
Rest 2:00
Run 1200m easy pace to moderate pace.
Rest 2:00
Run 1200m moderate pace to fast pace.
Rest 2:00
600m fast pace
Rest 2:00
600m fast pace.
This is an aerobic threshold workout. You will score for total time. The early runs are to find a good easy pace but to test your overall aerobic capacity with longer runs. You will end with 600m fast paces to push the intensity levels to end the workout.
Proximal Endurance 