The Beat the Beast even is coming up soon, this coming Saturday. You have done the major phase of the workouts and this week it's just maintaining the pace. Sometimes i see people start training really hard last week hoping to improve. Firstly: be realistic to your goals. It is better to have a successful race than just to achieve the desired number.
Some people will sign up for Beat the Beast, some won't. The ones who won't race, just come and cheer your teammates!
The workout for the training week is below:
Day 1) Warm up for 20min/ 5 min rest
1 x 5 min @ 20min test intensity R30
rest 5 min
1 x 3min @ 2k +1 second pace
Day 2) Warm for 20min
Practicing starts/ settling into the racing pace / 1 x 750m
