Everyone knows I love “Cutdown workouts” They teach you to be disciplined in the first part of the workout(and ideally translates to racing) and build into it. The idea is to control the workout/race so you can have your best performance at the end where it counts.

SO in this workout….If you run your 1st quarter too fast…I want you to try to “own” it.

“Owning” it means “OK, I went out too fast but let me see if I can still get faster from here”

2.5 Miles with 2 x 1/4 mile pickup

Warm up easy 1 Mile with everyone else around the big block to Fat Boy start.

Run 1st 1/4 mile picking up the pace. Next 1/4 mile really easy. Another 1/4 Mile picking up the pace.

CONES WILL BE OUT

Easy run on in to school.

4 or 5 Miles with 6 x 1/4 Cutdown

Warm up 1 Mile around the big block.

Run the 3 Mile 5K course with 1/4 pick up followed by 1/4 easy. It total 6 hard. 6 easy.

CONES WILL OUT

Each hard quarter should be at least 1 second faster than the one before.

4 Miles ends there. 5 Miles does a 1 mile cool down.

***I(Jenni) will be there to run with some of you that need to understand the route and the workout.