Mountain Goat – 3 weeks to Joe Davis

Mountain Goat – 3 weeks to Joe Davis

So we’re still working our way up to the Joe Davis 5k, getting close and getting excited, and the training is getting even more serious.  Join the Mountain Goat faithful for  run up that looks something like this:

Mile warm up

dynamic stretching

3 x 200 M

2 x 400 M

1 x 800 M

2 x 400 M

3 x 200 M

Cool down

Running should be targeting the I Pace which can be found here:

https://runsmartproject.com/calculator/

Or to give you a sense, pre-calculated numbers looks like this:

6 min mile: 6:28 I Pace

7 min mile: 7:27 I Pace

8 min mile: 8:23 I Pace

9 min mile: 9:21 I Pace

Or if you want to work off of the clock you can divide by 4 to get the per lap time like this:

6 min mile = 1:37 lap at I Pace

7 min mile = 1:43.5 lap at I Pace

8 min mile = 2:06 lap at I Pace

9 min mile = 2:20 lap at I Pace

Hope this helps, see you tomorrow. There will be a light warm up pre-run but I doubt I’ll see anyone else there 🙂