Strength into Speed

This session blends quicker efforts with sustained running to build both turnover and aerobic strength.

You’ll move from shorter reps to longer-tempo work, practicing how to change gears while staying relaxed and efficient as fatigue builds.

Workout:
• Warm-up
• 300m reps @ 10K pace with short float recoveries
• 800m steady efforts to lock into rhythm
• 1200m @ tempo (controlled, sustained effort)
• Cool down

The goal is smooth transitions, carrying efficiency from faster running into longer efforts without forcing the pace.

Office Hours is designed for Inner Lane athletes and open to everyone.
We’ll bring the coffee and snacks; you bring the willingness to show up and do the work.

See you Thursday!