Hi everyone!
I hope you all having an amazing evening! Enjoy your Sunday! Here is the workout for tomorrow:
Haines City Athletes
8 mile run as 5 miles at zone 2/endurance with the last 3 miles at race pace effort.
Hawaii and Chattanooga Athletes
Warm up: 15 min easy focus on high cadence easing into Zone 2
Include 4 x 20 sec accelerators with 40 sec recovery
Main set:
- 5 x 8 min tempo with 1 min walk 3 min jog
- 10 min at your long run pace or zone 2
Cool down
- 5 min easy
St Anthony’s Athletes
- Warm up: 15 min easy focus on high cadence easing into Zone 2
- Include 4 x 20 sec accelerators with 40 sec recovery
Main set:
- 5 x 6 min tempo with 30 sec walk 2:30 min jog
- 4 x 30 sec at 1k pace with 1:30 jog
Cool down
- 5 min easy
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