Hi, Congrats to all the SBRR Berlin Marathoners as they made SBRR proud in sunny hot conditions….results posted Friday!
I am out of town this week, so here is the workout for Tuesday AM folks:
warmup 2-4miles (depending on weekly mileage), strides x 5, then in lane 4, 5, 6 or 7 (unless you fit time wise with those that know their specific times in lane 1)….12x1lap (although the distance varies in those lanes….for purposes of this workout that’s unimportant) with 60sec between each……alternate effort levels every other lap….for example: #1 at 5K race effort, #2 6-8sec slower, #3 at 5K race effort, #4 6-8sec slower etc for 12x1lap total…
2-4mi cooldown