Witter Wednesday

We've got two workouts this week, as many of you are coming off a great race at ORF and the Boston runners are back in full peak prep mode.

Cruise Quarters: 8-12 x 400 with 100m jog rest at cruise pace (high tempo, but easier if you're coming off a hard race and are still a little sore).

Boston ladder: 2 x [2000, 1600, 1200 @ MP down to HMP], 200 jog between reps, very slow 400 between sets

We'll gather for drills and strides at 6:25 before getting started with the workout.

• Kevin Chaves
  Organizer
•