Cooper River Bridge Run TrainingPosted on March 4th, 2009 No comments
I coach one of the official Cooper River Bridge Run training clinics. I have all of the walkers and beginning runners, which I love. It’s fun to see big gains in performance and also see confidence build as well. We’re now only four weeks away from the race.
Tonight was the first time I had them really push themselves on pace. Many of the people are not just beginning runners, they are brand spankin new runners. In previous weeks, I wanted them to mostly work on just getting miles on their legs and never asked them to run any faster than a race pace that I predicted based on their mile time trial times.
- 800 m warm up
- 5×400 m @ 10K pace - 20%. In other words, if the athlete’s race pace was 3:00/400 m, I asked them to run at 2:24. 90 second recovery intervals.
- 2×800 m @ same pace
- 400 m cool down
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