Our first track workout for 2008 will be a whistle workout. The concept is simple, I blow a whistle, you run! I blow it again, you recover. The big advantage of this is that everyone's workout begins and ends at the same time, so we can cool down afterward all a the same time, a rare boon.
The formula is a secret because part of the workout is that you don't know it and have to be prepared for anything! But I'll tell you this much: you'll get about 20 minutes of speed, and somewhat less of recovery. No interval will exceed 6 minutes. None will be shorter than 20 seconds. OK, that's a wide range. You can figure that some of them will be in the 3 minute range and that there will be method to the madness.
Target L pace, and during recoveries, find your partners and regroup so you've got company.
L pace (and other terminology to be used in this thread) are defined in the attached table, made for us by the Tober.
Also, please save this thread for workout posts. Questions, and "who's coming?" posts work best on their own threads. (I like to be able to review this thread occasionally as a handy compendium of what we've been doing, for planning future workouts, and too many other posts makes that hard to do.)