This is Week 9 of a Marathon training plan borrowed from Kumquat. The intervals get longer, and often we have to cover some of the work during #TheStandard to get it all done. The goal of the intervals is to run at somewhere between 5k and 10k pace. In other words, not a sprint, but work. Recovery is always a slower jog of half the interval distance.
Here's what 3 fast PAX did:
0500: Roughly 2.5 mile #RunStandard with Nordberg which included 1 interval of 400 meters.
0530: Joined by Crimson, we did:
- 800 meter warm up
- 800 m fast, 400 recovery
- 1600 m fast, 800 recovery
- 800 m fast, 400 recovery
- 1600 m fast, 800 recovery
- 800 m fast, recovery speed until time was up.
We had about 90 seconds for strecthing, then recover, recover. Distance was 8.34 miles across the Standard plus the workout, according to my Garmin. Link below:
https://connect.garmin.com/modern/activity/1307865438
Moleskin:
- Solid work by all. There was a breeze in the parking lot…not so much on the track!
- Prayers for Crimson on his trip to Ireland today.
- Great 2nd F with Nordberg during the Standard. Best wishes for your daughter's first day of 1st grade.
Have a great day,
Turnpike