Club Challenge Course Workout #2

When: Sunday, February 12th
Where: Howard County Community College, Phys Ed Bldg (parking lot)

NOTE: I have received a number of requests to start this workout earlier than the last one.  With that in mind, let's aim for 8:30am on the start line.  Keep this in mind if you plan on running a few miles prior to the workout, bathroom, etc. 

Workout: in an effort to avoid having everyone really spread out through the neighborhood, we're going to focus on time-based intervals rather than distance.  The interval length will be shorter, and the rest will be 1:1, so we may do up to 3 minutes on/3 minutes off.  This also means running an effort slightly harder than race pace.  In the "off" minutes, the faster folks can circle back to the slower folks, and we can start each interval together.  Based on who I believe is coming to the run, nobody should be more than :30 apart over the course of 3 minutes. 

I also want everyone to focus on the last 3 miles of the course.  So I think the workout suggestion is going to be:

a) Miles 1-4: relaxed (we will stop to regroup at the top of the hill before mile 4)
b) Miles 4-6.5: fartlek session, 1-2-3-3-2-1 (minutes) with equal rest.  We'll regroup and run easy to mile 7
c) Miles 7-10: progression. Starting a few seconds per mile slower than your goal race pace, and finishing slightly faster.  So if you're targeting 6 minute pace, maybe start with 6:10, work down to 6:00, and ultimately, 5:50, by the end. 

Dustin and his pacemates may do something slightly different, but as they'd be running off the front anyway, that's fine. 

If you can, please comment below, or send me a text/email to let me know if you plan on attending, or need directions.  If you are unsure of the course, you can download the map on the Striders' site.  I will be running this one, so there will be no vehicle support this time!  I am planning on getting there around 8 to do a couple of miles beforehand.