Birthday Announcements.
June 6: Victor the other half of Traveling Ultra Dudes!
June 25: Rallakis Rallamphos. AKA Bobby. We have no idea how all those letters in his name got convereted to simple, “Bobby”.
Weekly Speed Workouts: To help lonely Agonites with some direction, we’re posting speed workouts every week to help with your weekly training.
This week, try your hand at a ladder run. Ladder run is an interval run, where the harder parts gets longer every interval.
5 min warm up – dynamic stretching, easy jog.
2 min @5K pace, 2 min recovery
4 min @5K pace, 2 min recovery
6 min @ 5K pace, 2 min recovery
8 min @ 5K pace, 2 min recovery
10 min @5K pace, 2 min recovery
8 min @ 5K pace, 2 min recovery
6 min @ 5K pace, 2 min recovery
4 min @5K pace, 2 min recovery
2 min @5K pace, 2 min recovery
5-10 min cool down, followed by static stretching.
Summer training is heating up as we all get ready for our fall marathon/races. Be sure to stay hydrated and be safe out there!
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