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


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.


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