I’ve exposed you to a few different speeds (gears) at your disposal these past few weeks. This Thursday, we’re engaging ALL the various gears you’ve been using for this workout I’ll simply call this one, ‘Fast. Faster. FASTEST!’
It’s ‘similar’ to some of the interval sessions we’ve done, but for EVERY interval, you’re continuously increasing your speed as the interval unfolds.
Beginner
-‘5-6’ repeats of 400M (one lap) fartlek with 50% recovery between each lap.
Run easy/slow on the first curve. Segue into 5K race pace for the first straight segment. Run easy/slow for the second curve. Sprint the second straight segment.
After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.
After recovering, segue into your ‘next’ lap. Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05
Intermediate
–‘5-6’ repeats of 400M with 50% recovery between each lap.
Run easy/slow on the first curve. Segue into tempo (10K/Half Marathon race pace) for the first straight segment. Segue into 5K race pace for the second curve. Sprint the second straight segment.
After completing a lap, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.
After recovering, segue into your ‘next’ lap. Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05
Advanced
-‘1’ repeat of 400M, ‘3-4’ repeats of 800M, and‘1’ repeat of 400M with 50% recovery between each lap.
Run easy/slow on the first curve. Segue into tempo (10K/Half Marathon race pace) for the first straight segment. Segue into 5K race pace for the second curve. Sprint the second straight segment.
After completing a lap (or two laps), you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 2:00 to run a lap, your recovery interval is 1:00.
After recovering, segue into your ‘next’ lap. Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05
Race
-‘5-6’ repeats of 800M with 50% recovery between each lap.
Run easy/slow on the first curve. Segue into tempo pace for the first straight segment. Segue into 5K race pace for the second curve. Sprint the second straight segment.
After completing 2 laps, you will ‘recover’ for 50% of the time it took you to complete said lap. EG-Assume it took you 4:00 to run two laps, your recovery interval is 2:00.
After recovering, segue into your ‘next’ lap. Ideally, you want ‘consistency’ in your pacing. So, if you run 2:00 for your first lap, you want all subsequent laps to be between 2:00-2:05After conquering our intervals and logging a cooldown lap or two, we’ll lead you through a post speedwork stretching session.