|04/07/2015||5x6 minutes (straights/curves, 200/200, 400/200)|
|04/21/2015||3x7 minutes, 4x200|
|04/28/2015||Ladder 7, 6, 5, 4, 3, 2 minutes|
|05/12/2015||5x6 minutes (pick up pace every 400m)|
|05/26/2015||Ladder 4,6,8,6,4,2 minutes|
|06/09/2015||5x6 minutes (straights/curves, 200/200, 400/200)|
|06/23/2015||3x7 minutes, 4x200|
|06/30/2015||Ladder 4,6,8,6,4,2 minutes|
|07/07/2015||2x6, 2x4, 2x2 minutes|
|07/14/2015||3x10 minutes (with pickups)|
|07/21/2015||5x6 minutes (300/100)|
|07/28/2015||Ladder 7, 6, 5, 4, 3, 2 minutes|
Recommended pace for your intervals is typically your 1 mile pace-10k pace, depending on your goals andthe length of time of the interval. But you are welcome to run at whatever pace you choose (and that may include walking and easy jogging for beginner runners and those recovering from injuries, hard races, etc.) You are also welcome to do your own workout rather than follow the group workout.
Some resources to help you determine your own training pace.
We typically spend the first 15 minutes jogging slowly, followed by some strides and/or drills. Here are some resources that explain and demonstrate these concepts:
Email Coach Cindy