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Speed Workout Notes:
1. All speed workouts are preceded and followed with a minimum of a 10 minute warm-up and cool-down.
2. 8x means 8 repetitions of this particular hard/easy cycle or interval.
3. 30-30 means 30 seconds at the pace you could run all-out for 6 minutes followed by 30 seconds slowly to recover.
4. These workouts are designed to be run in this particular order. If you miss a workout, pick up there when you return.
5. The final two workouts are to be done at a pace that is as fast as you can go for the 1:00 or 2:00 and the number of repetitions specified.
6. If you are injured or sick, skip these speed workouts!
7. Do not do speed workouts the week following any weekend race.
8. Do not do any speed workouts the week of your target event.