Thursday Speed Workout for June 20th, 2013 Start time: 6:30 PM at the North Vancouver Forerunners Workout Details: Warm-up: Mobility Routine + 2 km easy; form drills; 4 x 20 second strides Workout: 12 minutes @ Half Marathon Goal Pace + 3 minute Progression Run (1 minute @ Lactate Threshold -> 1 minute @ 10 seconds/km faster than Lactate Threshold -> 1 minute @ 20 seconds/km faster than Lactate Threshold) * Recovery: 3 minutes walk/jog (jogging at a walking pace) between the 12 minute and the 3 minute run. Sub 2:30 group: Half Marathon Goal Pace: 7:00/km (2:27:41) Lactate Threshold: 6:35/km Sub 2:20 group: Half Marathon Goal Pace: 6:30/km (2:17:07) Lactate Threshold: 6:10/km Sub 2:10 group: Half Marathon Goal Pace: 6:00/km (2:06:35) Lactate Threshold: 5:40/km Sub 2:00 group: Half Marathon Goal Pace: 5:30/km (1:56:02) Lactate Threshold: 5:15/km Sub 1:50 group: Half Marathon Goal Pace: 5:00/km (1:45:29) Lactate Threshold: 4:50/km Sub 1:40 group: Half Marathon Goal Pace: 4:30/km (1:34:56) Lactate Threshold: 4:20/km Cool-down: 1 km easy (no injury prevention exercises today)
Posted on: Thu, 20 Jun 2013 06:10:43 +0000
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