HardWin Adventures

Y’all ready for the ? The course is !

Calling any possible volunteers for next weekends Caney Fork Ultra.

Brutal hot today but we got it done. Tardigrades track club, free speed workouts each week! All welcome to come.

Main Set

400m @ Goal 5K Pace

200m Easy Jog Recovery

800m @ Goal 5K Pace

400m Easy Jog Recovery

1200m @ Goal 10K Pace

400m Easy Jog Recovery

800m @ Goal 5K Pace

400m Easy Jog Recovery

400m @ Goal Mile Pace

200m Walk or Easy Jog

Finish

3 hill repeat

Walk back after each stride.

Focus

Run the first half under control.

Stay relaxed through the 1200.

Hit your target pace—not faster.

Finish the final 400 fast, smooth, and in control.

Great workouts come from consistency, not hero splits.

Goal Pace Guide

Goal 5K Pace/Mile 400m 800m 1200m (5K Pace)
18:00 5:48/mi 1:27 2:54 4:21
20:00 6:26/mi 1:36 3:13 4:49
22:00 7:05/mi 1:46 3:32 5:19
24:00 7:43/mi 1:55 3:51 5:47
25:00 8:03/mi 2:00 4:01 6:02
26:00 8:22/mi 2:05 4:10 6:16
28:00 9:01/mi 2:14 4:29 6:43
30:00 9:39/mi 2:24 4:48 7:12
Note: The 1200m should be run at approximately 10K pace, which is about 10–15 seconds per mile slower than your goal 5K pace. The splits above are provided as a 5K pace reference.

See everyone Tuesday morning! Rose track 5:45am

We are clearing and flagging trail in Sunday if anyone is interested.

A gentle but steady fkt set today on the John Muir trail in the Big South Fork. We got lost a 100 times but of well - David Compton and Dan Albert- Compton got lost from Dan and I and didn’t get to finish but he had a good time!

Huge shout out to Joe Jude for coming and and running support