Happy Easter

Hi everyone!

I hope you all having an amazing evening! Enjoy your Sunday! Here is the workout for tomorrow:

Haines City Athletes

8 mile run as 5 miles at zone 2/endurance with the last 3 miles at race pace effort.

Hawaii and Chattanooga Athletes

Warm up: 15 min easy focus on high cadence easing into Zone 2

Include 4 x 20 sec accelerators with 40 sec recovery

Main set:

• 5 x 8 min tempo with 1 min walk 3 min jog
• 10 min at your long run pace or zone 2

Cool down

• 5 min easy

St Anthony’s Athletes

• Warm up: 15 min easy focus on high cadence easing into Zone 2
• Include 4 x 20 sec accelerators with 40 sec recovery

Main set:

• 5 x 6 min tempo with 30 sec walk 2:30 min jog
• 4 x 30 sec at 1k pace with 1:30 jog

Cool down

• 5 min easy