Sounds like everyone has recovered nicely from the half marathon.  You all have worked so hard to achieve your current level of running fitness, so I don't want you to stop running!  Lets keep at it with three runs a week - two shorter interval workouts and a longer workout on the weekend.  You will thank me come January when we start talking about Go St. Louis. 

If you did not run with us over the fall this would be an excellent time to jump in and start building up your walk/run endurance.  I will be posting beginner workouts as well and encourage everyone to pick their level and participate.

Running Workouts for the Week - Complete these workouts according to your own schedule, making sure to take a day off between run workouts for recovery.  This work coincides with Boot Camp strength and conditioning which you should be doing three days a week.  I will offer both treadmill and outside options, feel free to flip the workouts and don't feel like you have to do treadmill workouts on the treadmill or vice versa.

Workout #1:  4 - 400 meter repeats with 2 minutes rest in between.  90% effort and try to keep 400's within 3 seconds of each other.
Beginners - speed walk as fast as possible or run and remember its just 1 lap around the track and then you get to rest for 2 minutes - push yourself!

Workout #2:  Treadmill option - Warmup at comfortable pace for 1 mile.  Then set speed to 8.0-9.0. Run for .10 of a mile and hop off, bump up the speed 2/10ths and rest while another tenth mile passes by. Hop back on and run another 10th at 8.2-9.2. Jump off and bump up another .2.  Repeat this pattern for 10 run intervals then come back down by .2 for 10 more intervals, getting back to your starting speed.  Outside option: Run 20 100 meter intervals and start at the top of each minute.
Beginners - same workout.  For treadmill start at a speed of 4.0-6.0, for outside intervals increase your rest and start at the top of every 2 minutes.

Weekend Run: 5-7 miles. Beginners - 3 miles walking 4 minutes and running 1 minute.