Workout 1
Running workout:
5 sets: 300m run, jog 100m, sprint 100m.Rest: 4min between sets

Workout details: Run 300m, jog 100m, sprint 100m,
Rest 4 min, repeat for a total of 5 sets

Workout Pacing: The 300m intervals are at your mile PR pace. The 100m sprint times should be faster than your 400m PR pace. You pick your easy 100m jog pace.

Workout Focus: The purpose of the workout is learing to sprint while you are tired.

Workout 2

*The rowing workouts will mainly be based off of your current 1k time. 

Rowing workout:
250m, 500m, 750m, 1000m, 750m, 500m, 250m
Split: 1K +2, 1K +4, 1K +6, 1K +8, 1K +4, 1K +2, 1K (remember, 1K +X means your 1K average split from your original 1K test, plus X means the number of seconds to add on. So if my average split was 1:50, then 1K +6 would be a 1:56 pace for that particular piece)

Rest 4:00 between each piece

How to program the monitor:
Main Menu >>> Select workout >>> New Workout >>> Intervals Variable >>> Distance >>> set distance: 250m, set rest: 4:00, check mark >>> Distance >>> set distance: 500m, set rest: 4:00, check mark >>> so on so forth until all sets are entered >>> select No More Intervals when ready to start.


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