Come out to the track tomorrow night and work on your running fitness and economy! Here's the workout for tomorrow: 1x1200 @ mile goal pace, walk 200, 1x400 @ mile goal pace, walk 200, then 4x200 below mile goal pace with 100m walk between each 200. Use the table below to determine your splits:
Goal Mile/1200/400/200
4:40/3:30/1:10/<35s
5:00/3:45/1:15/<37s
5:32/4:09/1:23/<42s
6:00/4:30/1:30/<45s
6:32/4:54/1:38/<49s
7:00/5:15/1:45/<53s
7:32/5:39/1:53/<57s
8:00/6:00/2:00/<60s
8:32/6:24/2:08/<1:04
See you at the track!