Beginning group: 6-8 x 400m at 5K pace with 2:00 jog recovery.
Regular group: 3 x 1200m at slightly faster than 5K pace, 3 x 400m at mile pace. 400m recovery after the first three intervals, 200m recovery after the next two intervals.
Fall Marathon group: 8-10 x 800m with approximately equal time recovery (Yasso 800's).
To be posted by Tuesday afternoon.
Tonight's workout for Tuesday, October 21
Regular group: 3 x 1200m at slightly faster than 5K pace, 3 x 400m at mile pace. 400m recovery after the first three intervals, 200m recovery after the next two intervals.
Fall Marathon group: 8-10 x 800m with approximately equal time recovery (Yasso 800's).