Those of you that worked out with us all week can recognize the sequence of going from shorter intervals - 220 yards, then 440 yards now 880(1/2 Miles).

GOODWOOD PARK IS 1/2 MILE(880 YARDS) EACH LOOP

We like these toward the end of the run to build strength when you are starting to get tired.

Run the 880’s at a moderate pace/not speed work. 10K pace for those of you that understand that for yourself. For others just make it a 7/10 in terms of effort you feel.

Walk - 2 Miles or More - you can walk an additional loop

3 Miles - warm up to the park. 2 x 1/2 with a water break in between. Time your fast half to start getting and idea of your pace at faster intervals.

6 Miles - warm up to the park. 4 x 1/2 with 1/2 mile jog recovery after each fast half.

8 Miles - warm up 2 miles to the park. 4 x 1/2 mile with 1/2 mile jog recovery after each fast half. Cool down the same 2 miles back.

Hydration will be at the park.