6-13 Speed workout

Back to short speed this week. This is the second try at this one and features 3 to 4 sets of one minute hard followed by 30 seconds of rest (in place) then return in the direction of the original starting point. After four of these we take a 90 second rest then repeat again four reps. These are difficult and after three sets each person should asses if they are ready for a 4th. Those racing this weekend should only do three sets and even then only at a stride pace and effort. The starting point is some 500m north on the Pocantico River Trail call me at 914 469-0702 with any questions.The monthly club meeting is immediately after at the Somer’s Tavern (directions at www.runner.org ). We will be finished in plenty of time.

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