Trail Running Monday August 22nd

When: 6:30-7:30 am, Monday, August 22
Where: Martis Valley wildlife viewing area
Please confirm you are attending – we will start promptly at 6:30am
Workout: Pace change intervals
Please RSVP on facebook or

She Women- Men Crushers Trail Group
Session #3

Warm-up 15min, strides followed by 5-6x4min with 1min low zone 3 (for those of you tested at Silver Sage Sports Performance) – also considered SubLactate Threshold (LT), for those going off perceived exertion 75-80% of max effort; alternate with 1 min at high zone 3/LT, or perceived exertion of 81-87% of max; 1min SubLT; 1min LT; 2 min recovery while running. Repeat. We will start intensity as a group – and hit the intervals at our own intensity/ perceived exertion level – at the end of 4min – those in front will circle back on the 2min recovery and we will regroup to start the next interval session. Deal?

This workout trains us to adapt to pace changes – mentally and physically.