Speed Work for Dummies

Speed Work for Dummies

Speed work day for F3 Waxhaw.  With the upcoming virtual race series upon us and F3 Waxhaw’s desire to get faster this has sort of become a new weekly thing…

Warm Up:

  • Run 1 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Stretching
  • Calf Stretch
  • Downward/Upward Dog x 2

The Thang:

  • 6 x 600m at slightly faster than 5k pace with a 200m light jog in between
  • .5 mile mosey
  • 4 x 200m at faster than mile pace with 200m light jog in between
  • 1 mile cool down

Done!  6-7+ miles in the books for everyone


Great to see some of the PAX out there today and really enjoyed the extra 10-15 minutes of socially distanced sitting around afterwards.  Definitely one of those workouts you don’t want to do alone and the extra push from having others around helps for sure.

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