>RACE PREP. Warm up: 1 mile progressively building pace. 2-3 x 20 sec accelerations. 3 x 60 sec race pace efforts with 2 min recovery after each. Cool down 1 mile slowly bring your heart rate back down.
-Coach Vic Brown

>Warm up: 10 min progressively building pace. Run 4-6 x (2 x 200, 1 x 400) at R (repetition) pace at HR 98-100%. Full recovery after each interval. Cool down 10 min slowly bring your heart rate back down.
- Coach Vic Brown

>Warm up: 1 mile progressively building pace. Run 4-6 x 800 at R (repetition) pace at HR 98-100%. Run 1 more interval than last week. Negative split the intervals as: 1st 400 @ R pace plus :05, 2nd 400 @ R pace minus :05. Equal recovery after each interval. Cool down 1 mile slowly bring your hear rate back down.
- Coach Vic Brown

>Warm up: 10 minutes progressively building pace. Run 4-6 x 800 at R (repetition) pace at HR 98-100%. Negative split the intervals as: 1st 400 @ R pace plus :05, 2nd 400 @ R pace minus :05. Equal recovery after each interval. Cool down 10 minutes slowly bring your hear rate back down.
- Coach Vic Brown

>Warm up: 1 mile progressively building pace. Run 400, 800, 1200, 1600 at T (tempo) pace at HR 88-92%. 50% recovery after each interval. Then run 1200, 800, 400 at 5-10 sec faster per 400 than T pace. Equal recovery after each interval. Cool down 1 mile slowly bring your hear rate back down.
- Coach Vic Brown

>Warm up: 10 min progressively building pace. Run 4-6 x 1600 at I (intensity) pace at HR 98-100%. 4 min recovery jog after each interval. Cool down 10 min slowly bring your hear rate back down.
- Coach Vic Brown

>HYANNIS HALF MARATHON & 10K PREP. Warm up: 1 mile progressively building pace. 3-4 x 20 sec accelerations. 5-6 x 90 sec race pace efforts with 3 min recovery after each. Cool down 1 mile slowly bring your hear rate back down.
- Coach Vic Brown

>Warm up: 10 min progressively building pace. Run 4-5 x 1200 at I (intensity) pace at HR 98-100%. 3-4 min recovery jog after each interval. Cool down 10 min slowly bring your hear rate back down.
- Coach Vic Brown

>Warm up: 10 min progressively building pace. Run 4-5 x 5 min at T (threshold) pace at HR 88-92%. 2:30 recovery after each interval. The goal is to cover equal distances over each 5 min interval. Cool down 10 min slowly bring your hear rate back down.
- Coach Vic Brown

>Warm up: 1 mile progressively building pace. Run 8-12 x 400 at R (repetition) pace at HR 98-100%. Full recovery after each interval. Cool down 1 mile slowly bring your hear rate back down.
- Coach Vic Brown