10 K Time Trial ( Silverlake Reservoir - clockwise)

4 x 800 ( 10k Pull) 20 sec rest in between

rest 1 minute

3 x 800 (10k Pull)

rest 1 minute

2 x 800 ( 10 k pull)

rest 1 minute

1 x 800 ( 5k pull)

 

 

25 Hill Repeats ( Tesla Hill )

Max Effort - 20 second rest at the bottom

then

1.5 mile run

 

 

Zombie Track Work Out ( marathon and 10 k pull)

400-1200-400-1200-400-1200

Silverlake Reservoir Indian runs (2.2 miles)

IR (2.2 miles) Rest 2 minutes Beat Previous IR (2.2 mile) time

 

 

Tuesdays 6:45 PM
@ Silverlake Reservoir on Armstrong and Tesla
(Click Here for Directions)

Thursdays 7:00 PM
@ John Burroughs High School, Burbank
(Click Here for Diretions)