|[a] World RF|
|[b] Heavy RF|
How about a quick example?
O.k. I was neither the best nor worst runner on the team, but tended to do fairly well in practices and competitions. One of the better times I can remember was 15:45 in the Faribault Invitational. I placed tenth out of 150 runners, and even got a little trophy. I had been running in the low-sixteens up until that point, so my coach told me to try to run the first mile in 5:15—my goal pace.
|[c] Division RF|
*Five iterations of one mile at a 5:15 per mile pace, with some rest between.
|[d] Like life RF|
|[e] Medieval Cross Country RF|
A funny thing happened at right about three and a half miles, though. I started to feel the way I did in Mr. Metzke's workouts when we got to the fourth and fifth intervals. I knew this was not good, and started to realize that I had the better part of twenty-three miles to go. I slowed. People passed me. My cautionary companion patted me on the back as he glided by, shaking his head in silent admonition. I knew I was in trouble. My mile times went from the 5:30 range to 6:30, 7:30, and eventually almost ten minutes. I slowed to the point of almost walking, and found myself, by mile eleven, in last place. I struggled on for five more miles, but the broom wagon picked me up and brought me back to my grandparents and a carbohydrate-restorative spaghetti dinner.
|[f] Marathon RF|
Description f Description g Description h Description i Description j
|[g] Pace RF|