This is our traditional “drop back on mileage…amp up the intensity/qualilty”,
WALK - walk to the track and determine how many laps you want to do
9 Miles
20 x 1/4 mile with 1 minute rest between each
1 Mile Easy Jog on the track or on the roads back to French Truck
Marathoners - 12 Miles
Early easy 3 mile.
Then pick up 9 Mile workout that includes 3 miles then including 20 x 1/4 with 1 minute rest between each
PACE NOTE: a solid goal is to try to average in Minutes/Seconds(or no slower than 5 seconds) per 1/4 …. your goal Half Marathon pace in Hours/Minutes
Example: if your goal is a 2:00 hour Half Marathon then average 2:00-2:05 Quarters.
If you are 1 hour and 30 minute goal…then run 1 minute 30 second Quarters
**quick water break after 10 quarter OUTSIDE the CHS Track gates