Morning Speedwork and Beginner's Run

First Speedwork of the year! Whether you're on the 5K plan or training for another race, this course will help you improve your race pace and fitness. Learning how to run faster makes you a better, more efficient runner as well as improve your endurance for longer distances. Beginners: Your runs will be relatively easy and short. The goal is to gradually improve your pace by breaking up the distance into fractions of a mile. Your target heart rate will be only 60 to 65% of your maximum. Advanced: Your runs will include a variety of drills, plyometrics, and higher intensity intervals to build strength, speed, skill, and the lactate threshold. During a race, you'll save energy and have the edge to accelerate past your competitors or your best PR pace... pushing past that burning feeling when you need to the most! The workout should be as challenging or more challenging than your race, keeping the target heart rate around 75 to 90% of maximum. Intervals range from 100 yard sprints to 2 mile tempo runs. All workouts for both levels begin with calisthenics and dynamic stretching, yoga or Pilates. Afterwards, we cool down and stretch.