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7/26 speed: Pyramid ๐Ÿ“ˆ๐Ÿ“‰

Let's GOOOOOO! It's time for a pyramid workout this week and we're going to be climbing a little higher with Abes Amble and some longer fall races on the horizon! Are you pumped?? ๐Ÿ’ช

Don't let the heat keep you away! We train in heat so that we can blast once the temps begin to fall and trust me, everything suddenly feels so much easier because of what you are doing now!

However, we do have to follow RRCA guidelines so if realfeel creeps over 98, we sadly would have to cancel. I'll keep an eye on it and post by noon on Wednesday if we have to cancel, but if we do, I will also give you an alternate (and believe it or not, FUN) treadmill workout to do or you can get up early and do this workout in the A.M. when temps are cooler โ˜บ๏ธ


Warmup, then:

200m - 400m - 600m - 800m - 1000m

800m - 600m - 400m - 200m



So everyone knows, 400m is one lap of the track which is 0.25 miles. So we will work up to 2.5x around track and then descend. I recommend 100m slow walk between each interval, but take more or less time as you see fit. I will explain distances better at the track so dont worry if you dont know right now! We will have 40mins to get thru what you can bc I want everyone to take hydration breaks when needed (and it's OK if you don't complete the whole set!!)

Hopefully I will see you all on Wednesday afternoon for some ๐Ÿ“ˆ๐Ÿ“‰ shenanigans!

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