A heat wave will slow us down a little but not stop our workouts. For those doing a 5K this weekend, we’ll focus on some last minute speed tuning with a series of 200’s run at 15 seconds faster than 5K race pace. After 10-12 200’s, 5K race pace will be a breeze come the weekend. For those racing longer or not racing at all, we’ll play with an adjusted ladder this week: 200, 800, 400, 1000, 800, 1200 – and back down. The varying distances will get you used to appropriately apportioning your energy across surges, finish kicks and long attacks. Like any other ladder, make sure you conserve so that your last 200 is as fast as or faster than your first.
Warmup: 10′ easy
Workout A: 12 x 200m x 200m at 5K pace – 15s
Workout B: ‘play’ ladder – 200, 800, 400, 1000, 800, 1200, 800, 1000, 400, 800, 200 each separated by an equivalent rest or 400 for some of the longer intervals
Cooldown: 10′ easy
Post-cooldown: leg swings, butt flicks, high knees, leaps, line hops