I found this workout that claims to build speed endurance. Speed endurance workouts-ones that have you push your race pace for longer intervals-help you muster that extra kick at the end when you think you have no more left.
3x -800m at 80% max effort and recover for 90 seconds in between runs
3x-600m at 80% max effort and recover for 90 seconds in between runs
3x-400m at 80% max effort and recover for 90 seconds in between runs
16x-200m at 80% max effort and recover 30-60 seconds in between runs
I don’t think anyone made it to the 200m sets but we all got in around 4 miles. I saw two of my miles below 9 minutes which had been forever since I’ve seen that number. The weather was a little less humid which helped.
As always, love starting my morning with you ladies.
Rally Cat’s friend’s daughter going through health problems.
CWR’s friend who lost one of her twins last week.
For the little boy who drowned and his family.
Friendly reminder that we don’t always know what people are going through so try to be extra kind. A little smile or friendly word can make all the difference.
Photo Credit:Flying pig