Your pace should not be a sprint but hard enough to draw deep, even breaths. Repeat 8 times. If this workout does not fatigue you or stress your muscles too much move to 2-minute sessions for the next couple of weeks. The goal is 8 x 3 minutes strong, but again, listen to your body and increase the session length only when you are comfortable at the current length. The purpose of this workout is to become comfortable cruising through the middle of the race then finishing strong.
Strong finishes result in fast races.
If you are unable to finish your last mile at your predicted pace, slow down the middle section until you can. In the next set of tips, in early May, we will do a variation of this workout that will address your speed as much as your strength. Again, warm up for at least a mile before beginning this workout. Try these three workouts each week along with your other mileage. Stay healthy, develop your strength and we will use the next set of tips to fine tune your speed for a fast Bolder Boulder.