You could try 6 x 4:00 at threshold effort w/ 60s jogging rest and if you want to add in a little spice of fast running after 3-4 minutes rest you could do 6 x 20s hard/40s jog!

Update: Hard yes!

Potentially down. Consider me a hard maybe!

I’m in!

You can do Yasso 800s if you want! I think for the group that just raced Hartford that may be too hard. For anyone who wants something easier to do, we could try 4-6 x 1 mile at a tempo effort w/ 1:30 jogging rest.

For tomorrow, let’s try 3 sets of 4 x 300m @3k effort w/ 100m jogging rest after the reps and 3:00 jogging rest after the sets

On Tuesday, I’d recommend doing the 4 mile pace workout, but adding another set of 4 x 400 at mile pace after the second 1200. Then Friday next week you could do 2 x 3-4 miles at marathon pace w/ 3:00 jogging between. Then next Tuesday I recommend doing 8 x 1k w/ 90s rest running the first 6 reps at 10k pace and the last 2 at 5k pace.

I believe I’m pacing the 4:45 train for the mile!

Workouts leading up to Mohegan Striders 4 Mile and New Haven 20k + Special NHRR Track Night on 8/8!

I’m in!

For tomorrow I recommend 12 x 60” on/60” off with the ons at around 5k-3k effort and the rest jogging. I will work on posting the workouts for the rest of May tomorrow!

I’m in! Really excited for this!

For those who have been following the workouts, I recommend 5-6 x mile @LT2 effort w/ 2:00 jogging rest + 4 x 200m fast w/ 200m jogging rest. For those who just ran marathons definitely adjust based on how you are feeling!

I posted some in the Tuesday Track forum earlier today!

Tomorrow’s workout suggestion: 3-4 x 800m @3k pace w/ 2:30 jogging rest. More workouts to come for the next few weeks!

Sorry! I don’t know why that didn’t work!

Sorry for the late post! Please see attached for workout suggestions for tomorrow and the rest of November!

We are pulling into the Apple Barrel entrance right now!