Thursday means track workout

The weather was perfect for our Thursday evening track workout that takes place at the ER High School track.  Comfortably warm and dry.  Today's workout was 600m repeats at Interval pace. I = comfortably hard, 3000m-5000m race pace.  I break the workout down to 3 different levels based on fitness levels.

Today's workout menu:

Bronze level: 400m jog/walk 1min rest x2
                    600m tempo/jog 2min rest x2-4
                    400m jog/walk 1min rest x2

Silver level: 400m tempo 400m rest x2
                  600m Interval 2 min rest x4-6
                  400m tempo 400m rest x2

Gold level: 400m tempo 400m rest x2
                 600m Interval 2min rest x6-8
                 400m tempo 400m rest x2

Pacing
Tempo: 10K-Half Marathon Race Pace - easy/moderate effort
Interval: 3000M-5000M Race Pace - moderate effort (comfortably hard)
Repetition: 1 Mile Race Pace - hard (not comfortable)
Hills: 5000M Effort

Rest: All rest is active recovery. So typically a 2 minute rest will be 400m of jogging 60 seconds rest would be 200m jogging. Rest will differ depending on workout level. The idea is to keep moving and not simply stand still or lay down.

I completed the Gold workout with 6 x 600m at :43-:44sec 200m splits for all 6 rounds.  The tempo 400m at the start and end of the workout were run at 100sec 400m splits.  I felt good throughout and focused on form and staying relaxed. The intervals were well,  hard yet comfortable, just as prescribed.

Now it's time for food and a good icing of the legs.