Tomorrow nights workout - One from Tim Proctors library. 4x200, 2x400, 800, 2x400, 4x200. The focus of this workout is to run each 200 the same pace for each interval. So if you ran :60 on the first 4 200s you should run 2:00 for the 400s, 4:00 for the 800 and same going back down the latter. If you feel good we can run the last few 200s a little quicker. Your recovery is jog rest same distance as interval. To figure out paces going into it, Id shoot for 5k pace so to stay with the same example as above - if you recently ran 25:00ish in a 5k thats roughly 8:00/mile pace. Which is 4:00 a half mile, 2:00 a 400, 1:00 a 200. Shoot for those paces so you dont have to overreach or cut short the workout after the 800. The first half of the workout should feel relatively easy, thats why its there, to set up the 2nd half of the workout. If youre still unsure how to pace yourself Ill be there to help. Come with some kind of idea of what kind of shape your in. Should be perfect weather! Windy and cold!
Posted on: Mon, 14 Apr 2014 18:23:32 +0000
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