Intro:
Mission
Core principles
The reason for doing ‘speedwork’
– push your VO2 max to new heights by exploring the deficit space
– give your body practice at running using greater extremes of your range of motion
– get an idea what it feels like to run faster than race pace, so race pace feels controlled.
THANG
Warm-up by running West to the water tower on 5th, S to 7th, then back east to 7th & Elm. Starting line.
4 intervals of ~0.4 miles doing the rectangle 7th&Elm>>7th&Locust>>6th&Locust>>6th&Elm then back to 7th&Elm. Go around the rectangle hard, then do the next straight as recovery, then hard again starting from the 2nd corner. Repeato till you’ve done 4 hard sections.
one more lap of the rectangle, doing a gradual build of speed with good form on the long straights, all the way up to top speed.
Backblast for the levy, 8/9/22
PAX: Isosceles, Zildjan, Lyman, Fossil, Venom, Coconut (Q)
Intro:
Mission
Core principles
The reason for doing ‘speedwork’
– push your VO2 max to new heights by exploring the deficit space
– give your body practice at running using greater extremes of your range of motion
– get an idea what it feels like to run faster than race pace, so race pace feels controlled.
THANG
Warm-up by running West to the water tower on 5th, S to 7th, then back east to 7th & Elm. Starting line.
4 intervals of ~0.4 miles doing the rectangle 7th&Elm>>7th&Locust>>6th&Locust>>6th&Elm then back to 7th&Elm. Go around the rectangle hard, then do the next straight as recovery, then hard again starting from the 2nd corner. Repeato till you’ve done 4 hard sections.
one more lap of the rectangle, doing a gradual build of speed with good form on the long straights, all the way up to top speed.
Warm-down same as warm-up but in reverse.
Stretching.
COT, Coconut 6