Workout 8 July 2015

Today's workout was the so-called Oregon Running Form Drill.
http://track.coachesdirectory.com/article/running-form--oregon-drill-article.html
Basically it's an 80 meter circuit where you run tempo for 80 meters, jog 20 meters, 5k race pace for 80 meters, jog 20 meters, then do an 80 meter acceleration. After that you jog back to the start. We did it for 25 minutes and got-in around 13 repeats. You can simulate it on your own without setting up the lanes like we did at Tidelands by guessing 80 meters or counting strides (assuming you know your stride length... which is good to know, by the way). We ran from the school so there was a 1.5 mile warmup and a 1.5 mile cool down. After the circuit we did the Gambetta Leg Circuit that you can find in the members part of our website. IslanderTrack.com. The speed for the Race Pace Leg can be found in the table below. For example.... If your current 5k time is 18:30, that's 5:57 per mile and your 80 meter race-pace legs should be run in 17.8 seconds or so.