Archive for June, 2019

Workout 06-20

Thursday, June 20th, 2019

Since most of us are doing the 26 x 1 mile relay Saturday, we want to do some sharpening, but not fatigue ourselves too much.

8 x 200 @ mile pace 200 rest

Use these to dial in your projected mile pace for Saturday.  Everyone is capable of running 200’s much faster than mile pace, that is not the purpose of these.

We’ll do an extra long extra easy cool down to add some miles to what would be a short day.  Say 30 min or so.

Workout 06-13

Thursday, June 13th, 2019

Mile time trial.

Then 4 X 200.

If you’re new to this please see one of my old posts on the subject.

Mile Racers

Workout 06-06

Thursday, June 6th, 2019

With the 26 x 1 coming up we’ll spend some time at mile pace.

3 X 400 @ Mile

3 X 300 @ Mile

6 X 200 @ Mile

Recovery is equal to the length of the interval or full recovery, you want to be recovered enough to do the next one with complete competence.  This is primarily targeting neuromuscular so you want your form good and tight and if you’re too fatigued between you won’t get the full benifit.

Everyone is capable of running this whole workout faster than mile pace, try not to.  Try to hit your splits right on target.  It is particularly hard to do in the 200s, but do your best.