Posted on March 7th, 2021 by Sarah Funderburk
It’s week 2 of the new schedule, Chasers! This week is going to be all about pace, keeping it and changing it.
First up we a have a threshold run on Tuesday to go along with our Thursday speed session. For the Threshold run, you’ll start with some easy running to warm up, then do the specified mileage at your threshold pace (keeping the pace you can sustain for ~1 hour, i.e., somewhere between 10k and half marathon), then you’ll do some easy running to cool down. You’ll need to look at your customized schedule for the exact mileage and timing.
For this week’s speed session, we have another set where we will be varying the distances and the paces, getting shorter and faster as the session progresses:
1600m (10k pace) [400m jog] 1200m (5k pace) [400m jog] 800 (3k) [400m jog] 400m [1 mile pace] = 4000m hard, 1600m recovery
This is another set that is best done by distance as opposed to time. Message me if you’re having trouble figuring out how/where to do the session by distance, and I’ll help you troubleshoot. As always, warm up and cool down prior to the session, and incorproate some drill before!
Finally, since Monday is International Women’s Day, I’ll leave you with a quote from Wilma Rudolph, the inspiration for the Chaser logo on our vests.
“Never underestimate the power of dreams and the influence of the human spirit. We are all the same in this notion. The potential for greatness lives within each of us.”