Come out to the track and work on your speed, running economy, and lactate threshold! We've had a great group of runners so far, but we'd would love to have more! The sprinklers have been on so bring your kids, and their bikes. Our kids have been having a great time while we workout. Once again, our workout will be based on attaining your goal mile time. We'll do 8x400m with a 200m walk/rest in between. The 1st four 400s are at mile goal pace, and then successively drop 1 second on each of the last 400s. For example, I want to run a 4:59 in August. So I'll do 4x400 at 1:15, and then the last 400s will be 1:14, 1:13, 1:12, 1:11. The workout will simulate how you will feel during your time trial in August. You'll be tired half-way through but have to push harder during the 2nd half just to maintain the same pace. This workout will be hard, but worth it! Mile Time/400m 4:40/1:10 5:00/1:15 5:32/1:23 6:00/1:30 6:32/1:38 7:00/1:45 7:32/1:53 8:00/2:00 8:32/2:08 9:00/2:15