Friday Morning - Treadmill Hills (4.5km/40km)
Warmup 1.3kms slow jogging pace then
treadmill hill reps - 1min @ 12degs/1min @ 4degs
repeated for 16mins done at easy pace.
To cooldown 1km easy followed by a set of chairdips
and pullups to finish. Total distance run 4.5kms
1 comment:
SB looks like you are doing plenty of strength work and your short run times reflact that. The 800 is a nasty critter, but I enjoy it. I found that doing 400m repeats was a good way to reduce it and the 1500m times. I have found doing 5 at around 70m and a 400m easy jog recovery between works well. (One my father suggested, a 4:01 1500m runner in his day) Doing 5 set you up for the 1500 really well. For the 8 I think you can include more 300m reps.
Knox masters, you will have to say Hello to John Sig for me, we work in the same place and have done many runs together. Stick with masters and possible looking at running track for an AV club over the summer, your times will definitely drop then. Keep up the training and racing. Your longer distance times will quickly drop to sub 4min looking at your short stuff. Nice to hear from you.
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