Since too few people again would be available to meet up, we will hopefully try for Thursday 6/9. If I don’t hear from at least 5 people for Thursday (by 7 am same-day), I will not try to organize any more conditioning sessions for the summer.
For today if you choose, please do the following workout:
Aerobic Warmup, then:
1 mile, 20 seconds slower than goal pace
4 x 1/4 miles (one lap around the field or a track is a quarter mile), each at goal split pace. For example, if your goal is to run an 8:00 mile, each quarter would be 2:00, 7:30 would be about 1:53, 7:00 would be 1:45, etc…
Rest 2:00 each
4 x 200m (half a lap) at faster than goal mile pace. Use your mile split and halve it, then subtract 15 seconds. So a 2:00 1/4 mile becomes a 1:00-:15 = 45 second 200.
Complete rest after each rep.
Enjoy and hope to hear from you Wednesday for the workout on Thursday!