Since most of us are running a mile race on Saturday, we’ll do an abbreviated workout today. We’ll get a little speed without adding too much fatigue.
8-10 X200 @ mile 200 jog rest
We’ll do an extra long cool down of 2-3 miles, to add a little distance to an otherwise short workout.
Mile time trial
Then 4X200
If you’re new to track workouts, I will probably give you something else to do.
If you’ve never run a mile before here are some tips from a previous post.
Since we have a mile race coming up, we’ll drop down and do Mile pace
Mile pace is about 8 seconds a lap faster than 5k pace, but the recovery after these should be complete or whatever you need to start the next interval ready to run the same pace.
4×400 @ 1 mile (full rest or 1 lap rest)
8X200 @ 1 mile (full rest or 200 rest)
5k pace to 400 mile pace conversion
8:30 (2:00)
8:00 (1:52)
7:30 (1:44)
7:00 (1:37)
6:30 (1:29)
6:00 (1:22)
4-7 X 1000 @ 10k 200 rest
Target about 8% of your weekly mileage.
30 MPW = 4
40 MPW = 5
50 MPW = 6
8-12 x 400 (200 rest between everything) split into 4 sets so if you’re doing 12 sets of 3 speeding up
3@5k
3@5k – 2 sec per 400
3@3k
3@3k – 2 sec per 400