TrackWorkouts

This week we’ll tailor or workout to those racing the mile next week.  The rule of thumb is you can get some benefit from a workout if it is 8-10 days away from an event.  If you’re not racing the mile, we have something for you also.

Beginners will get a modified Miler workout, the same just less volume.

If you have to get angry to maintain the pace, then your workout is done.

Everyone:

15-20 Minute warm up

6 X 100 Strides

Milers:

Please know what your intended mile pace is, see my previous post for instructions on how to figure that out.

4 X 400 @ Mile pace

4 X 200 @ Mile pace -1 second per 200 (this is only slightly faster)

Recovery equal to the length of the interval.  400 after a 400, 200 after a 200.

 

Road Racers:

3-5 x (1200@10k pace, 400@5k pace)  200 recovery after 1200, 400 recovery after the 400

 

Everyone:

Warm down 15-20 minutes

This entry was posted on Wednesday, June 12th, 2013 at 3:00 pm and is filed under Workout. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.