Training

TUESDAY, Dec 12th, 5:30 a.m., meet at Erie Elementary for a workout on
the middle school track.

Full warm up then a VO2 max ladder:

800-1000-1200-1000-800.

All done at your current 2 mile race pace (about 15 seconds faster per
mile than your 5k race pace).

3 minute light jog between each rep.

Cool down.

THURSDAY, Dec 14th, 5:30 a.m., meet at Erie Elementary for a workout on the roads and
track.

Warm up then:

2-3 x 1 mile on the road at “Critical Velocity” pace

90 seconds recovery between each

Then on the track, 6 x 200 at mile pace w/ an easy 200 meter jog btwn each
(about 2 min recovery).

“Critical Velocity” is your current 45 minute hard pace. For most of you
this is faster than tempo pace but significantly slower than 5k race pace.

You can use run works.com/calculator to calculate training paces based on
a recent race result.

SATURDAY, Dec 16th, 6:30 a.m., meet at East Simpson Coffee in Lafayette
for a social run nearby.