A Slow Start to Speed Work

With a list of 5ks, 10ks and sprint triathlons I need to start speeding up from my marathon pace. Today I did a one mile warm up and then 4×400 on the treadmill with 1 lap recovering between repeats. I did a 6:40, 6:00, 6:40, and 6:00. After gracing the 6:00 pace, I wondered how those fast runners do this for 5ks, 10ks, all the way up to the marathon.

I read today in the latest edition of Runners World that Lance Armstrong plans to do 2:30 at this years New York City Marathon. Wow… I will start taking bets next week on that one.