Speed intervals or something… Trust me, it sucked

Three PAX at the track this morning for some speed work…

WARM-UP:

  • Run a mile at an easy pace

THE THANG:

  • Quarter Mile Interval: sprint 1/4 lap, jog 1/4 lap, sprint 1/4 lap, jog 1/4 lap
  • 30 second recovery
  • Half Mile Interval: sprint 1/2 lap, jog 1/4 lap, sprint 1/2 lap, jog 1/4 lap, sprint 1/2 lap
  • 30 second recovery
  • Three Quarter Mile Interval: sprint 3/4 lap, jog 1/4 lap, sprint 3/4 lap, jog 1/4 lap, sprint 3/4 lap, jog 1/4 lap, sprint 3/4 lap, jog 1/4 lap
  • 60 second recovery
  • One Mile Interval: sprint a lap, jog 1/2 lap, sprint a lap, jog 1/2 lap, sprint a lap
  • 60 second recovery
  • Three Quarter Mile Interval: sprint 3/4 lap, jog 1/4 lap, sprint 3/4 lap, jog 1/4 lap, sprint 3/4 lap, jog 1/4 lap, sprint 3/4 lap, jog 1/4 lap
  • 60 second recovery
  • Half Mile Interval: sprint 1/2 lap, jog 1/4 lap, sprint 1/2 lap, jog 1/4 lap, sprint 1/2 lap

MARY

MOLESKIN:

We had a small but very workmanlike group this morning.  Everyone was focused on running hard and there was little (read: zero) of the mumblechatter.  That’s just as well though because I had us doing 4-5 miles and didn’t allot much time for recovery.  I think I can speak for @BanjoBoy that the tapered sprints were brutally painful and the humidity this morning was downright offensive.  Can’t say for sure about @Mags as he was threatening to lap us at times.  Today’s group is looking BRR-ready… 35 days to go.

2 thoughts on “Speed intervals or something… Trust me, it sucked

  1. BanjoBoy

    Good one today. Yesterday I was thinking about running twice on Fridays. Needless to say, it ain’t happening. My legs are toast.

  2. The Magnificent

    Great lead this morning @Exit54! Needless to say my legs are toast as well. Great work by all this morning!

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