Getting shorter but faster

Getting shorter but faster

Due to the likely overall shorter distance a pre-run warm up run option is available at 0500 to grab a 2nd F mile or so to loosen up the legs.

Mountain Goats will be able to work through their mile time and beyond in shorter but faster bursts of speed progressively through the workout sort of like:

Warm up as per usual

Dynamic stretching

4 x 400 m with 400 m recovery at mile time pace, for those mathematically inclined this would give almost a mile at race pace broken up, important to not exceed mile pace, especially early on

4 x 200 m with 300 m at approximately mile pace minus 20-30 seconds, yes this is pretty fast, but it is pretty short with a long recovery, this is a very hard effort but not an all out sprint…

4 x 100 m with 200 m recovery at 90-95% AYG – obviously fast with very long recoveries, focus on form, focus on breathing

Some potential to repeato as time allows but we will be focused on a proper cool down run after this kind of speed to get the legs adjusted

Overall distance is likely to be a little shorter than normal, not by much but focus is on shorter distances but keeping the pace pretty quick.