Option 1: 15 – 20 x 200 meters at slightly faster 5k pace with a 45 to 60 second stationary recovery between 200s Option 2: 10 – 15 x 200 meters a slightly faster than mile pace with a 60 – 75 second recovery between 200s Location: https://maps.app.goo.gl/oCECB2q4p5vWc4h78

4 – 5 x 1200 at 1st 400 at 10k pace + 10 sec, 2nd 400 at 10k pace and 400 at 5k with 90 – 120 sec recovery between 1200s Location: https://maps.app.goo.gl/cab28p25oxwhUHUJ8

Join us for our weekly (free!) Saturday Social Run. All paces and abilities are welcome – the more the merrier! Runs are 30 mins – 1hr, and we meet for coffee after. With the sun rising later in the morning, we’re moving the time back slightly to make sure we’re not running in the dark! […]

300/100 kick-ins (no stopping, continuous running) x 10 – 12 intervals 300s at current 5k pace 100s at a slightly faster-than-mile pace 90 – 120 second recoveries between 400s Location: https://maps.app.goo.gl/2pscanxLBhTdHBYM7

5 x 1k at 10k effort with a 60-second recovery between Ks. This a hard rolling hill course. Running by feel is a valuable skill to learn. Location: https://maps.app.goo.gl/VqaWGiwJPoEeTg5M6?g_st=com.google.maps.preview.copy

Join us for our weekly (free!) Saturday Social Run. All paces and abilities are welcome – the more the merrier! Runs are 30 mins – 1hr, and we meet for coffee after. With the sun rising later in the morning, we’re moving the time back slightly to make sure we’re not running in the dark! […]

Tues 12/17 5:20 am EMS: 300/100 kick-ins (no stopping, continuous running) x 10 – 12 intervals 300s at current 5k pace 100s at a slightly faster-than-mile pace 90 – 120 second recoveries between 400s Location: https://maps.app.goo.gl/aY84EF4orJAdeTvEA

Thurs 12/19 5:20 am Lehigh Park: 1-2-2-1 at 10k pace with 90 – 120 recovery between intervals Plus 4 x 100 at mile pace with 60-second recovery between 100s Location: https://maps.app.goo.gl/ZFSVu1dadCYsN2su8

Join us for our weekly (free!) Saturday Social Run. All paces and abilities are welcome – the more the merrier! Runs are 30 mins – 1hr, and we meet for coffee after. With the sun rising later in the morning, we’re moving the time back slightly to make sure we’re not running in the dark! […]