11/27 S&C Rest Day and Track Workout

Today is a strength and conditioning rest day. Spend some time on mobility work tailored to running.

Short intervals:

200 x 20 or failure
Run 200, 30 sec rest, repeat

Goal is to get 20 at best mile pace, keeping consistent time (1-2 seconds), If pace falls below pace by 3+ seconds, end workout and begin cool down.

Example paces
5min mile= 37sec
6min mile= 45sec
7min mile= 52sec
8min mile= 60sec
9min mile= 67sec
10min mile= 74sec

Coach G

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