Thurs 10/8: Winston Churchill XC Workout
2 x 800m @5K goal race pace
(90secs-2mins rest)
400m @3200m goal race pace
(2-3mins)
2 x 800m @just faster than 5K goal race pace
(90secs-2mins rest)
400m @best effort!
Goals:
*flush out muscles; 2 races this week (Tues = B-CC Dual & Sat = Glory Days)
*minimize total quantity in this workout but maintain quality/intensity
*establish race pace rhythm w/modest recovery
*focus on comfortable, manageable pace in 1st set (800s) w/a pop speed (400m)
*practice negative-split ability 2nd half of race by running faster in set 2