Well you made it. You didn't die even though you may have wanted to during that 4th set!
This week we completed the following: 5 minute warm up followed by 5 sets of 3:00 on/1:30 easy with a 5 minute cool down.
This workout came just one week after our first fartlek which was several sets of 2:00 on/2:00 off + warm up and cool down. So, week 2 was a bit more difficult. But you rocked it!
These workouts are all about going hard, and learning to pace yourself at the same time. You don't want to run so hard on the first "on" segment that you're not able to complete the rest of the workout. But, you want the tank to be drained by the time you finish the last set. You want to be able to distinguish "on" from "easy" - and if you go out too hard that can be tough So it's a learning experience, but you'll get there. You're tough.
Next Wednesday (April 15) we will meet at Atchley Park (gravel lot) at 5am for a good ol' hill workout. The workout will be as follows:
2x6 hill repeats. If there is time and you want to do another set, we can.
Warm-up: run, drills, strides. Hills. Cool-down: 10 min
See you Wednesday, and best of luck with your weekend training and races.
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