w16d1

I started the day hoping to do a week of doubles. Something like 5 miles in the morning and 10 or so on days, but only that are not quality days. So this would be Monday Wednesday, Thursday, Friday. I got in my 5 this morning at 715 pace. This evening Jess came with me on her bike so this kind of caused me to run faster that normal so I ended up doing 6 miles at 7 min pace.

So to day Got in 11 miles.

We'll see how the doubles go with the work schedule and all.
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Tomorrow's track workout should be fun......................................................................

The Great" 20 kilometer" relay.

or 50x400.

A team comprises four runners of about the same ability. You know 'em
you pick 'em.

Match pairs of similar fitness because they will always run together.

Two runners start together and run all the way together and tag off
together, then wait, jog, stretch, while the next pair run their 400.

All teams do this for exactly one hour. Always running in pairs.

This way each runner always has someone to run with and can plan the
pace.

It will be like 25x 400 w/ 1 to 2 minutes rest. (the time it takes the
other pair to complete a lap.

You can vary the pace of the 400s.

This is not a race but a way to not have to deal with overheating.

I am guessing that your pace would be your current fitness 5 km speed.
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