below is the tentative schedule for august to october 2020. hopefully as some schools consider re-opening, runners are able to once again get on a track for some workouts (i have not run on a track in 4 months but i have continued with a “track” type workout each tuesday). of dynamic drills prior to your run; even before you start your warm-up. a description of the 5 dynamic drills is provided on page 195–199 of train smart, run forever. recover for 30 seconds or less, then repeat in the opposite direction. for the workouts that indicate a distance (or distances), refer to the 2012 edition of run less, run faster (pages 66-70) to identify your target time for the specified distance. for the workouts that specify a duration, run either at a perceived effort of “really hard” (heavy breathing) or refer to appendix a in train smart, run forever (pages 221 – 227) to identify your target pace for the specified duration. note: the distances and times of these workouts are variable; that is intentional. ri), 800m (90 sec.
ri), 700m (90 sec. ri), 400m (90 sec. ri) 3 x 400m @ mile pace (90 sec. ri); 400m (90 sec. ri); 400m (90 sec. for the 100m recovery and 2 min. 20, oct. 20 x 200m @ mile race pace (200m ri) finish with four continuous laps (1600m) as follows: accelerate the straightaway to a sprint, jog the bends for a total of eight accelerations the greenville track club corporate shield program was established by the track club in 79′ to promote running & competition among area companies & organizations. the furman institute of running and scientific training (first) adult running & learning retreat is designed for runners wishing to optimize their training, maximize their running performance, and minimize injuries. presentations are free and open to the public (unless otherwise noted).
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