Notes
Specific Endurance Workout (1500-5k) w/ Carmen
3.5 mi warm-up (2 laps S&C)
Stretches, Drills, Flys
3 sets of 1 x 600 (5k pace); 2 x 400 (3k pace); 3 x 200 (1500 pace) w/ 200M jog rep/2 minute recovery & 400M jog set/3:30 minute recovery
Set 1: (Carl lead)
600- 1:55
400- 74, 73
200 - 34, 33, 32
Set 2: (Carmen lead)
600 - 1:52
400 - 72, 72
200 - 33, 32, 32
Set 3: (Carl lead)
600 - 1:50
400 - 72, 70
200 - 33, 32, 32
3 mile cool down trot
Notes: Both wore spikes. Overcast, decent temp, windy on back stretch. Nailed paces. Very consistent workout.
Average Paces:
600- 1:52 (15:30 5k pace)
400- 72.16 (9:00 3k pace)
200- 33 (4:25 mile pace)
Fast Running Volume - 6k