Coach Jim - Tuesday GTS 4/19

WHO - YOU BK'S RUNNING-EST RUNNERS

WHAT - GROUP TRAINING SESSION

WHEN/WHERE- 6:40/Bagwatch@Jack Rabbit & 6:50/Workout@Totlot in Prospect Park

Short and sweet - 

Yasso 800's modified for TNT - 

Marathoners - 800's if your marathon goal time is 4:30, then you should run your 800 in 4 minutes and 30 seconds, recover actively for 1 minute (that means 30 seconds past the mark and 30 seconds back).  The goal is consistency - each of your 800's should be the same time each time.


Half Marathoners - 800 meter repeats with 1 minute active recovery - we're looking for consistency over speed.  Plug in your time in the McMillan Calculator to figure out your 800 meter repeat time - you'll be working a bit.  

Warm up from Tot Lot down the north hill to Center Drive, turn around and continue your warm up to the 1/2 mile mark.  

Here the workout begins - you'll run your repeat in 400M increments - 1/2 mile mark to the 3/4 mile mark then turn around and head back to the 1/2 mile mark to complete the 800m.

Make Sense?

Coach Jaz and Christy will be putting you through your paces tomorrow night.  Coach Amy and I are rocking a Seder dinner (can you rock a Seder?) tomorrow night.

The Boogie down Brooklyn Coaching Crew!