In the past couple of months when we have had to step up to mile repeats, we have moved venues and done the repeats behind the store on the small loop around Brooks Lake. So we will not be at Clements this week for the workout. The workout this week calls for 2 x 1600m with a 90 second resting interval followed by 2 x 800m also with a 90 second resting interval. The pace continues at somewhere between 10 to 20 seconds faster than your 5K pace. So if you are targeting say 4:30 and above you want to be 15 to 20 seconds faster than your 5k and if you are sub 4:00 probably around 10 to 15 seconds faster. Be sure to warm up and cool down with a ½ mile or so. Start time is 6:30 pm @ behind TRC. Be sure to bring some water and/or Gatorade.
For those following the Hanson plan we will also be moving to behind the store for the next 7 weeks as we start the strength portion the interval training. This week is 6 x 1 mile at your marathon pace minus 10 seconds, with a 400m jog recovery. If you do the small loop, you will finish the mile just before the benches and start you 400m jog down a 200 and back to the bench before beginning the next one.