Run of the Day 4.16.13

4/16/13

15 minute warm up OYO

Active warm up drills:
heels
toes
A walk
hamstrings

Group 1: 5k runners @ 30 + minutes
repeat 200s with 100 walk, 100 jog

Group 2: 5k runners @ 30 minutes – 25 minutes
repeat 400s @ 60% effort with 50 meter walk, 150 jog

Group 3: 5k runners faster than 25 minutes
repeat 800s @ threshold with 1/5th recovery

10-15 minute cool down OYO

meeting place

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