ENDURANCE

Running Workout:
2x100m at moderate pace w/ 10sec rest b/t reps
1min rest
1x1000m at easy pace w/ 100m walking rest

2x200m at moderate pace w/ 20sec rest b/t reps
1min rest
1x800m at easy pace w/ 100m walking rest

2x300m at moderate pace w/ 30sec rest b/t reps
1min rest
1x600m at easy pace w/ 100m walking rest

2x400m at moderate pace w/ 40sec rest b/t reps
1min rest
1x400m at easy pace w/ 100m walking rest

2x500m at moderate pace w/ 50sec rest b/t reps
1min rest
1x200m at easy pace w/ 100m walking rest
Total: 6000m

Workout Details: Run 100m, rest 10sec, run 100m, rest 1min, run 1000m, walk 100m, run 200m, rest 20sec, run 200m, rest 1min, run 800m, walk 100m, run 300m…

Workout Pacing: This workout has ONLY 2 paces. Your moderate pace should be ~3sec/100m slower than your mile PR pace. As example, an athlete with an 8min/mile PR (or 30sec/100m) would target a moderate pace of ~33sec/100m. The easy pace should allow you to recover between the moderate paced intervals.

Workout Focus: This workout is programmed to tempt you to push your opening 100m intervals too fast. However, the focus in this workout is the consistency of your moderate paced interval. Were your paces in your 2x100m, 2x200m, 2x300m, 2x400m, and 2x500m intervals the same

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s