Location: Plano High School (Parker/Willow Bend - East of Tollway)
Street: 5601 Parker Rd
City/State/Zip: Plano, TX 75093
Location Wide View: http://fit4life04.net/tinc?key=AVJJD9QF
Location Zoom View:
http://fit4life04.net/tinc?key=AVJJD9QF&zoom=1
Phone: Hotline (469) 574-3719
Twitter: www.twitter.com/negativesplit
Weather: www.weather.com bike>40; run>32
Visitors Welcome!!! ($5 drop-in fee)
Negative Split pacing: http://www.ridersite.org/SBTraining/PaceCal.php
Pacing by McMillan: http://www.runners-resource.com/mcmillan.html
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Coached Workout ready at 5:30am;
Coach Gerald running at 6:10;
Always 1 mile WU/CD; Work the 400 repeats is sets of 4. Each set of 4 is same pace. Take each set of 4 down 2-5 seconds on avg faster. 60 second recovery between each 400.
Bonus: Drill session the old football drill or jump rope simulation for 15-30 seconds.
Goal: Last set 5-10 seconds faster than first
Level of effort: Zone 3-5