Week 3 - August 22
For the Fall session Nate has provided for 3 groups:
Group 1 is Marathoners - specially targeted for Baystate
Group 2 is 10K and under runners looking to improve their middle and short distance times
Group 3 is 10K advanced runners
| Marathoners | 3 x 2 mile (3200) @ hmp, 1 min rest or 400m |
| 10K Group | 12 x 400 @ 5Kp, 200 rest |
| 10K Advanced | 5 x 1600 @ 10Kp, 400m rest |
Notes:
Pace Notes
hmp means half marathon pace
10kp means 10k race pace
5kp means 5k race pace
For rest - times and distances are given - use which ever seems better for you. Some people like to stop and go (use timed rest), some like to keep moving (use distance rest)
"half rest" means half the distance just covered
"equal rest" means same distance as covered in previous repeat.
Countdown means go 10s faster on each repeat finishing at 5k pace
Track notes:
200m is 1/2 lap
400m is one lap
600m is 1.5 laps
800m is 2 laps
1200m is 3 laps
1600m is 4 laps and very close to 1 mile (if you want to make it a full mile, run in lane 2).