For Tuesday's track workout, we will:

- Warm-up at 6:30 with various drills

Then we'll run...

- 2 x 200 (think of it as an extended strider, so you're building the pace) RI: Easy jog back to start.

- 2 x 400 (steady tempo) RI: 45

- 2 x 800 (descending) RI: 60

- 2 x 1600 @ T-Pace RI: 90

- 800 cool down in opposite direction

Then,

Light stretching, some core work for those that are interestes, and last but not least...

Homemade fudge (with and without walnuts) and two types of cookies!

Easier option: 1 time through said set

Harder option: run faster

Coached by: Erich Wegscheider; Professional Triathlete by day,  Baker by night.