Mountain Goat Goes Looong

Mountain Goat Goes Looong

We have been very focused on the shorter and faster stuff to prep for the mile and then some hills.  This week we are going to go looong.  Work on some slower but longer, much longer, intervals than what we are used to.

• Warm-up down Strawberry Lane for those late (e.g. The Mouth, Joker)
• Dynamic stretching drills
• 4x1200m @ Threshold Pace (will be slower than your race pace – find it from the calculator at http://runsmartproject.com/calculator ) with 2 minute rest.  We’ll do it this way:
  • 1200m (3 track laps) @ Threshold Pace.  Minimum Rest for 2:00 minutes.  Feel free to extend rest up to 60 seconds to get a running buddy to start the next one.
  • Repeato x 3 (if time allows, Q will try to track the watch)
  • Recovery jog to cool down
• Back to cars for COT.