For this Wednesday's speed workout we will again be at the track at SHG starting at 5:45pm.
For this week's workout we will be running 6-8 x 400 meter repeats. The plan is to do these with limited rest (stopped). When I used to do this workout frequently we called it "Quarters on the 2". What that meant was every 2 minutes we would start a 400. If we ran one in 71 seconds we would only get 49 seconds rest before the next.
So as a group calculate what would give you about a minute of rest (i.e. if you run around 2:00, you might try quarters on the 3) I will explain again tomorrow but wanted to give you the basic format.
As always we will start with a dynamic warm-up and then a warm-up lap. This week there will be a twist with the warm-up :-)
Remember anyone and everyone is welcome. See ya soon.