TrackWorkouts

We’ve done lots of Tempo stuff so it is time to go a bit faster.  This would be considered a VO2 max workout.

8-12 X 400  Starting at 5k pace and every 2-3 go 2 seconds faster until we get to mile-3k pace

It is okay to start these a little too slow, please don’t start too fast or you’ll dig yourself a hole.

Split the 400s into 4 sets of either 2 or 3 and increase the pace by 2 seconds each set.

Volume is based on your weekly mileage about 8% of your typical mileage should be about right, unless you haven’t been doing track workouts all along then we’ll drop you a bit.

Road Racers:

2 X 1 Mile @ LT

2 X 1200 @ LT – 2

1 X 800 @ LT – 4 (10k pace)

1 X 400 @ LT – 8 (5k pace)

If you run less than 35 MPW  either drop one of the 1200′s or the 800/400

Those running less than 20 MPW:

Pace is comfortably hard, not all out and not a jog.

2 x 400 400 jog rest

4 x 200 200 jog rest