Flagler's Tempo & Hills!
8 mins at marathon pace (effort 6/10) 2 mins recovery 5 x 3 min hills (with 2-3 mins recovery) 2 mins recovery 8 mins at marathon pace (effort 6/10)
Dirtbags! Tomorrow's workout comes courtesy of Grant Flagler. It's a mix of some moderately paced flat tempo, and a bunch of hard hill repeats. It goes like this:
8 mins at marathon pace (effort 6/10)
2 mins recovery
5 x 3 min hills (with 2-3 mins recovery)
2 mins recovery
8 mins at marathon pace (effort 6/10)
The Nordic centre is looking in great shape and I'm thinking we'll run the 8 min tempos in the stadium area, and use the hills out of the stadium for the 5x3.
So let's meet up at 6PM, in the Nordic Centre - usual spot - dirt lot on the left. A fun, hard workout that should keep us all very close together!
See you tomorrow!