Thursday night's workout is a 35-40 minute tempo run at 80% effort, but with a twist. The twist is that when you come to a lightpole in Ala Moana Beach park, increase your pace above 85% until you get to the next lightpole. Perform at least 10 lightpole pace surges within the run. Make sure you get a good warm-up before this tempo run and then cool-down for at least 1 mile easy jog afterwards. I may not be able to make it to the group due to having to be at a doctors appointment late in the afternoon. If you have questions, please email me or message me on facebook.
- Coach Nate
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