Hey Balanced Runners!

Holiday time is here, so we need to start workouts that prepare us for the holiday time.  We are all overbook, time is at a premium, so our workouts are going to be short and sweet.  Meals are going to be full of delicious calories, so workouts are going to be calorie blasters:

Warm-up: ROM Routine

 Workout:  15:00 easy running

                  10 x [200 hard / 200 easy]

                  5:00 easy running

 Mobility:   Stretch Routine

We will use the split sheet below for our target paces.  Use your fastest 5k this fall to determine your 200m hard pace goal. (I will have a copy of the chart at the track).

5k Finish 200m Split
20:00 00:37 to 00:41
25:00 00:45 to 00:50
30:00 00:53 to 00:58
35:00 01:00 to 01:06
40:00 01:09 to 01:14
45:00 01:17 to 01:23
50:00 01:25 to 01:30

Happy Trails!

Dale