Flying 500s

AO: Crossroads

When: 03/01/2023

QIC: Mayhem

PAX (4): Caffey, El Matador, Turbine


Speedwork Wednesday is back! Perfect way to stretch your legs before HillSeeker.


Mosey to the track.

The Thang:

Flying 500s

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.

Leave a Comment