All Varsity distance runners. Tomorrows workout is a group run with a Fartlek in the middle.
I want this to be a group run so that the early paced is kept moderate.
Run time of 45 to 50 minutes
After about 20 minutes you can start the faster efforts. Start at 30 seconds fast – 1 min easy, then 1 min fast, 1 min easy, 90 seconds fast, 1 min easy, 1 min fast, 1 min easy, 30 seconds fast – then finish out the run at a moderate pace.

Sunday – Last hard workout before Metro – Meet at the track at 9:30am, bring your spikes.

Cheers

Ian