Goal Pace Repeats (approx 56:00 min workout)

Warm up 5:00 walk or jog lightly

Cadence Drills 4xRun 00:30 150-200 spm; Recover 00:30

Acceleration-Glider Drills 4x ~ 00:30 (accelerate to glide, 4 times 30 seconds)

Yasso 800s at race pace (mine's 9:54-10:14 min/mile); recover for 3:00 walk ~ 5x
(40:00-ish total time)

Cool down 5:00 walk


Olympian & runDisney Trainer Jeff Galloway's Magic Mile

Warm up 5:00 walk or jog lightly

Cadence Drills 4xRun 00:30 150-200 spm; Recover 00:30

Acceleration-Glider Drills 4x ~ 00:30 (accelerate to glide, 4 times 30 seconds)

!!!!!  RUN RUN RUN RUN RUN  !!!!!

Magic Mile ~ PUSH YOURSELF!!

Cool Down 5:00 walk

**The idea is to do a magic mile every month and beat your last pace. This is a good indicator of improved fitness**

Send me an email and let me know if you enjoyed one of these workouts!

yoginutritionista@gmail.com