We have two choices for the workout tonight, depending on whether or not you’re running the Hartshorne Masters Mile on Saturday.
For those who are running Hartshorne, this workout is designed to feel easy, fun, and prepare you psychologically for Saturday’s race. You’ll run 8 by 200m, starting at I pace and working up to R pace in the 7th rep, then running the final 8th rep all out. You want full recovery after each 200m, so jog 200m easy after each fast repetition.
If you’re not running Hartshorne, we’re going to do 3 to 6 sets of this combination:
- 2 by 200m at R pace, with each one followed by a 200m jog recovery
- 1 by 400m at R pace, followed by a 400m jog for recovery.
The number of sets is determined by your weekly mileage. If you’re under 20 miles per week, do 3 sets. If you’re between 20 and 35 miles per week, do 4 sets. If you’re over 35 miles per week, do 5 or more sets.
See you at Barton tonight! I’m going to try bringing a big clock for the finish line that will just show time of day with seconds for those who don’t have watches. We’ll see if that’s helpful or not.