From Coach Toby….
Before we jump into this week’s workout, get ready for some spooky fun! Our annual Halloween Wildcard Fun Run is happening next week, on Halloween, and we want YOU there.
Dress up in your craziest, funniest, or spookiest costume and join us for a wicked good time. We’ll be cruising by some of the best Halloween decorations in the city and if you dress up, you just may win a prize! Dressing up of course is optional.
This week’s workout consists of a 3.1-mile run with progressively faster mile splits. Here’s how you can structure the run:
First Mile – Start at a comfortable pace, slightly slower than your average 5K race pace. Focus on finding a rhythm and settling into the run. You should be able to carry on a conversational pace.
Second Mile – Increase your pace slightly and gradually. You should feel like you’re working a bit harder but still maintain good form and breathing. This should be faster than your first mile but not an all-out sprint. You can still talk, but your sentences should become shorter.
Third Mile – Push the pace further. Aim to run faster than the second mile, again picking things up slowly, gradually. Focus on your breathing and try to stay relaxed, despite the increased effort. At this point, any conversation should become difficult as your breathing becomes even heavier. My recommendation is to skip the chit chat here and focus on finishing strong. As with the previous miles, this is not an all out sprint, but this last mile can be at your 5K pace or faster. The key is to run at a pace you can maintain to the finish.