1 mile warm-up.

Group 1 (People not running a marathon in the next 2 weeks)

10 x 800m

Pace is based on your goal marathon time. For example, if you want to run a 3:07 marathon, your 800m interval time should be 3min 7 sec. If your goal is 2:45, your interval time should be 2min 45sec and so on. Rest is equal to the interval time.

Group 2 - those running a marathon earlier than Chicago and those racing Saturday

4 x 400
400 jog rest

1 mile cool-down.
The workout can be geared for any level of fitness or ability. We'll meet at the track at 6:30pm.

Hope to see you there,
Roger

Lakeshore Park is at 808 N Lake Shore Drive.