Cut it down Goats…cut it down!

Cut it down Goats…cut it down!

Yup there is all kinds of good news with this workout since we’ll be getting the lengthiest intervals out of the way first, gradually decreasing the length of the interval while increasing the speed.

Some kind of warm up run and dynamic stretching as per the SOP

6:00 at your M pace (Marathon pace) with 3:00 recovery

5:00 at T Pace (Threshold pace) with 2:30 recovery

4:00 at I Pace (Interval pace) with 2:00 recovery (see where this is going?)

3:00 at I Pace with 1:30 recovery

2:00 at R Pace (Repetition pace – only slightly slower than your mile time) with 1:00 recovery

1:00 at R Pace with :30 recovery

Cool down run

YHC will be calling out the times, will have at least one iPad posted trackside to help keep track of time for those that do that kind of thing