Distance:
8-10 x 600 @5K pace with 400 rest
Middle-distance:
1000 @ Mile + 1-2 seconds / lap pace
Walk 400
800 @ Mile or faster pace
Walk 300, jog 100
600 @ 800 + 2 secs. / lap pace
Walk 200, jog 200
400 @ sub-800 pace
Walk 100, jog 300
300 Fast Walk 100
200 Fast
Short middle-distance:
800 at 3K pace
Jog 400
500 @Mile pace
Jog 400
6 x 200 fast (walk-jog 200)
Cal’s Brutus Hamilton Invitational. Unsurprisingly, by invitation only.
Zippy PAUSATF 5K Championships, in Golden Gate Park
Firetrail Bench tempo (ALL).
“Have fun guys!”
- David
Distance runners:
5-6 x 1200 with 400 rest
Middle-distance runners:
1600 at 5K pace
600-500-400-300-200 (fast)
Distance runners:
6-8 x 1000 with 400 rest
Middle-distance runners;
1 x 1200 at 10K pace (aggressive warm-up)
600 at 800/1K pace
5:00 recovery
2 x 450 meters at 800 or faster pace
4:00 recovery between sets
3-4 x 300 at 600 pace
DESTINATION STRAWBERRY CANYON LONG RUN IN NISENE MARKS PARK IN APTOS, OR MAYBE WE’LL GO TO MT. TAMALPAIS, MARIN HEADLANDS, HUDDART PARK, ETC.
San Francisco State University Distance Carnival (NOTE this is a Friday meet!)