Week 7 - September 19
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 | 10 sets of 800 @ hmp then 800 @ 15-30 seconds slower |
| 10K Group | 3 x 1600 @ 5Kp, 400 rest |
| 10K Advanced | 3 sets of descending ladder: 1600, 800, 400, half rest after 1600 & 800, with 3 min rest between sets |