TrackWorkouts

We’ll head back into the woods and do a Fartlek

3X (3min, 2min, 1min) equal time rest (3min 10kish, 2min 5kish, 1 min 3kish)

4-8 X600 @ 5k

4 X400 @ 3k

200 rest between everything

Total should be about 8% of your weekly mileage.  Number of 600 repeats below.

30 = 4

40 = 6

50 = 8

Tonight we head into the woods.

We’ll be doing a Fartlek on the trails.  We’ll run the first loop together easy so we know the way.

Then do 8-12 x 2 min on 2 min off (effort should be about 5k ish)

We’ll try to regroup during the recovery portion.

4-6 x 400 @ 3k

2 x 400 @ mile

4 x 200 @ mile-800

200 rest between everything

With some warmer weather and a 26×1 mile race coming up for many people we’ll do some faster stuff.

This is what is called a Repetition workout, key is good form, full recovery, and evenly paced laps.

4X400 @ 1 mile pace 400 rest

8X200 @ 1 mile pace (can get a little faster) 200 rest.

1 mile race pace is about 30 per mile faster than 5k pace.