Hi Guys, two separate workouts. Many have received their specific workout. For those who haven't... Workout #1 is for those racing the Half Marathon. Workout #2 is a threshold workout for those who do not have a race that they are currently training for.
Workout #1
3x400@5K Race Pace with 90sec between, 3min jog, 1600@previous 400m pace plus 4sec (example: you ran your 400's at 96sec, then your 1600 would be at 1:40/400) x 2sets with 4min jog between sets
Workout #2
THRESHOLD WORKOUT
16x200 with 100m jog continuous run...this is 4800m worth of running or 12 straight laps. The 200m segments are at a perceived effort of 80-85% which is an effort at which you can comfortably jog 100m after each repeat and continue jogging.
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