Tomorrow at Half Life we will revisit an old favorite format on a new course.
5:15 am Bailey Road Park – 1 mile warmup with dynamic stretching session
5:30 am Bailey Road Park – Start the main event (see below)
6:15 am Bailey Road Park – COT
Main Event:
– Begin on the following course for a 1-mile warmup http://www.gmap-pedometer.com/?r=7113171
– After warmup, run hard (at 2-mile race pace) for 2 minutes with 1 minute active recovery jog back to regroup
– Run hard 1 minute with 1 minute active recovery jog back to regroup
– Run hard 30 seconds with 30 seconds active recovery jog back to regroup
– Repeat 2/1/30 pattern around the 4.3 mile course until back at Bailey Road Park for COT
If you are interested in calculating your 2-mile race pace from a recent race result, see the following link: https://runsmartproject.com/calculator/