Maybe for Sunday, 10/6/24
Workout Options (pretty much for 19:30 5K):
6x1000m at 4:10 (60 sec rest)
5-6x1000m at 3:55 (2 min rest)
4 x (800m run in 3:00, 100m jog in 60 sec, 300m run in 60 sec, 400m jog in 4:00)
5 x (800m run in 3:05, 100m jog in 60 sec, 300m run in 65 sec, 400m jog in 4:00)
5x1200 in 5:00 (75 sec rest)
4-5x1200 in 4:40 (2 min rest)
3-4x1200 in 4:32 (3 min rest)
1600m in 6:15 (6 min rest), 1200m in 4:40 (4 min rest), 6x400 in 1:28 (1 min rest)
2 x (3x1000m). Set 1 in 4:10s with 1 min rest; set 2 in 3:55s with 2 min rest.
20-25 min tempo run at 6:50-6:55/mile
Possible races:
Oct 12, Sat, 10AMAbingTHON 5KAbington HS, PA2023
Oct 19, Sat 9AM Shore XC LeagueHolmdel Park, Holmdel, NJ 2023
Oct 26, Sat. 8:30 Phoenixville Run https://runsignup.com/Race/PA/Phoenixville/PhoenixvilleRun
Nov 3, Sun 3PMCCeXCiTe Series 5KPennypacker Park, Cherry Hill, NJ 2023
Nov 16, Sat 8:30AMAlumni XC Run 5KHolmdel Park, Holmdel, NJ 2023
Nov 28, Thu 9AM Face to Face Turkey Trot 5MForbidden Drive, Fairmount Park2023
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