Wednesday, June 19, 2013

How to Run Your Fastest 5K : Day 22

There are less than two weeks remaining before the annual Van Cortland Track Club Cancer Challenge! Keep up the great work and join us for an amazing race for a great cause!!

Today's Workouts:
Beginners: DAY OFF.
Intermediates: Hill repeats x 8. Find a hill that takes 45-60 seconds to run up. Run up as fast as you can. Walk down. Repeat until you have completed the 8 reps. 
Advanced: Sprint Intervals (4x800 meter runs; 4x400 meter runs) Beginning with the 800s (about 1/2 a mile), run as fast as you can, then jog for 2 minutes. Repeat until you have completed the 4 800s. Complete the 400 meter runs in a similar fashion. However, jog for 60 seconds instead of 2 minutes.

Carl Lewis / Courtesy Eric Cressey