| Jan ’10 |
| 28 |
| 6:15 am |
Meet at Austin High track at 6:15 a.m. or 6:15 p.m.; warmup on trail, track or grass for 1 mile; water and stretching; light drills and 1x200stride@10k; 1mile@10k effort except 3M racers run 1 mile easy or at mgp, water break and bus to tunnel at Johnson Creek bike path; 6-8×200@5k effort UPHILL w/200 jog downhill recovery, 3M racers run hills easy or at mgp; water break; jog back to Austin High track; spring marathoners option to add 1mile@10k; everyone else option to add 800@10k , 3 minute rest, 2-4×200@5k w/30 second rest in place; everyone cooldown 1 mile for 6-9 miles total. Optional 2nd workout of 4-6 miles easy on your own.
