Monday-Went to gym, did some light running, did some lifting
Sunday-
On tap was 5 x (200, 150). I'd take three min rest/250m walk after the 200 and four min rest/200m walk after the 150.
The targets were was follows:
34, 24
33, 23
32, 22
31, 21
30, 20
I ran 34, 24; 33, 23; 31, 22; 30, 21; 29, 20.
1. Warm-up: 1-mile
2. Flexibility exercises
3. 4 x 350 (Event Run) Speed 57/58 sec/Rest 10 minutes (50 fast--1 50 relaxed, 200 time 33 seconds— l00 picked up fast-fast 50 steady and keeping good form)
4. 3 x 200 Speed 35-34-33 sec/Rest 3 minutes
5. Cool down: 1-mile
6. Weights
2. Flexibility exercises
3. 4 x 350 (Event Run) Speed 57/58 sec/Rest 10 minutes (50 fast--1 50 relaxed, 200 time 33 seconds— l00 picked up fast-fast 50 steady and keeping good form)
4. 3 x 200 Speed 35-34-33 sec/Rest 3 minutes
5. Cool down: 1-mile
6. Weights
I ran 58, 58, 57, and 57, then 34, 33, 32, 31.
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