Initial Track Work
I've outlined a plan that should bring my speed up to snuff by the time the 20k rolls around in 73 days. An important part is a weekly visit to the track. Today afer a mile warm-up, I ran 4x 800's with a 400m jog between each, then a mile recovery jog.
My times were 2:56, 2:52, 2:49, and 2:47. (State record pace for the 20k is 3:03 per 800).
Over the next 10 weeks, I plan to gradually increase the reps. The final 2 weeks before the race I should be doing 12x 800's at faster than race pace.
This is the recipe I've followed for many years. Hopefully I can follow it through.
My times were 2:56, 2:52, 2:49, and 2:47. (State record pace for the 20k is 3:03 per 800).
Over the next 10 weeks, I plan to gradually increase the reps. The final 2 weeks before the race I should be doing 12x 800's at faster than race pace.
This is the recipe I've followed for many years. Hopefully I can follow it through.
1 Comments:
Whoa, sounds like a lung buster, and a killer workout! Watch those cold muscles.
By
Greenrok, At
November 30, 2011 at 7:28 PM
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