Need for Speed is a program Sean and I are doing for Fleet Feet, a 8 week program design to increase your 5k or 10k speed. We meet Weds night for track workouts and Sat for a little distance training with intervals mixed in to the workout.
The runners are doing awesome - we lost one runner this week due to soem medical issues bbut the other 3 are doing great. Last nights track workout was fun and everyone did great.
Erin did a little different workout than the others because she is running a 10k this weekend in WP. She ran 4 800s at 10k pace with a 400 off after each. She powered through them and I am excited to see her 10k time for the weekend. Erin is training to do the Tahoe century but before that she wil tackle St Anthony's.
Steve is running well - his initial mile test was around 6:00 minutes so we will work on getting him in the 18:00 minute range for the 5k and 37:00 for the 10k. He ran 800s last night runing the first 600 controlled and then kicking it in the last 200. He was running 2:55 800s and taking 400 off after each one.
Amy is progressing nicely with her training - she runs about a 24:00 5k - I think we can get her down to 23:30 - about 10 seconds a mile faster. Last night we ran 600 on a 3:30 800 pace then kicked inn the last 200 - she was taking 2-3 seconds off the fast 200s. Doing awesome! She has 5k in April and I can not wait to see her time.
Check out Fleet Feet for upcoming runing and triathlon programs - we will have soemthing for you whether you want to complete yoour first race or set a new PR.
Happy Training.
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