This is one of those workouts you can only do if the weather cooperates, but when it does its a great one!
- First, ensure that there is at least an 80% chance of rain (maybe 90%).
- Second, tell your running group that you are running at 5:45am.
- Third, text your group in the morning to ensure they actually show up!
That's about all you need.
Oh! Except the workout:
- 1 mile warm up
- 1:30 @ sub 5k pace
- 1:30 recovery
- 1:30 @ sub 5k pace
- 1:30 recovery
- 1:00 @ sub 5k pace
- 1:00 recovery
- 0:30 sprint
- 1 mile recovery
- 1:30 @ sub 5k pace
- 1:30 recovery
- 1:30 @ sub 5k pace
- 1:30 recovery
- 1:00 @ sub 5k pace
- 1:00 recovery
- 0:30 sprint
- 1 mile cool down
That should work out to about 5 miles.
Great for groups with varying levels of ability and even better when its in the rain!!!