Tuesday, October 27, 2009
Wednesday Oct 28, 2009
Middle distance workout
3,000 meter warm up
1st 1,000: 24 rate (Pace: 5K +7)
2nd 1,000: 26 rate (5K +4)
3rd 1,000: 26 rate (5K +2)
Rest: 2-3 minutes
4 x 4' at 26-27 strk rate (5K pace)
1:30 rest
5 minute steady state cool down
3,000 meter warm up
1st 1,000: 24 rate (Pace: 5K +7)
2nd 1,000: 26 rate (5K +4)
3rd 1,000: 26 rate (5K +2)
Rest: 2-3 minutes
4 x 4' at 26-27 strk rate (5K pace)
1:30 rest
5 minute steady state cool down
posted by Duncan PERMALINK 
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