This week we went about our tempos a little differently. The goal was to run more even splits. Ultimately I wanted to see negative splits. We did a 2 loop step down which implies that each loop gets faster. Each loop was roughly 1.75 miles. Once the runners came through the 2nd loop, they were to pick up the pace significantly to cruise through 800 meters making the run a full 4 miles.
2 loop step down with an 800 meter finish.
1st loop: 9:57
2nd loop: 9:56
Andrew: Last 800 meters–2:34… Total time– 22:28
Seth: Last 800 meters–2:38… Total time- 22:32