Speedwork Wednesday is back! Perfect way to stretch your legs before HillSeeker.
Mosey to the track.
Why: (From Runners World) Instills 10k race pace. “This is a great workout for targeting an upcoming 10k or building strength for a 5k” says Chris Derrick, winner of the Great Edinburgh International Cross Country in 2014 and 2015.
How: After warming up, run 10 x 500m, with two minute recoveries (or half a lap slow jog). Begin at slightly slower than your 10k race pace; gradually speed up so that your last repeat is slightly faster than your 10k race pace. Cool down with a mosey back to the flag.
Ended up getting 9 repeats before we had to head back.
Prayers for those running HillSeeker and to the men of No Longer Bound.