Wednesday Workout

From Coach Jerry:

Starting this week, I will publish workouts for the various groups in an effort to get us back to the ruthlessly efficient, well-oiled training machine we were before the holiday break.  I'm well aware that some of you are coming back slower than others, and thus the proposed workout may be too ambitious for the late-bloomers in our ranks, and that's fine.  If you want to adjust in advance, let me know, and we'll figure out a plan. With that disclaimer, the workouts are as follows.

The A group will do 2 x 2k, 4 x 1k.  The first 2k will be @ 75s, the second 2k will be @ 74s, with a 4 minute recovery after both.  The 1ks will be 2 @ 72s, 2 @ 70s, with a 3 minute recovery. 

The B group will also do 2 x 2k, 4 x 1k. The first 2k will be @ 78s, the second 2k will be @ 77s, with a 4 minute recovery after both. The 1ks will be 2 @ 75s, 2 @ 73s, with a 3 minute recovery. 

The women will do 2 x mile, 4 x 800.  The miles will be 5:50, 5:45, and the 8s will be 2:50, 2:48, 2:46, 2:44, all with a 3 minute recovery.

Also, I'm waiting on race schedules from some of you.  You know who you are.

See you Wednesday at BCC.