Track Workout – 2 May 2013

There are two key speed workouts that should be in every runner’s weekly plan, the high-speed neuromuscular triggering work which focuses on intense intervals of 30 seconds or less, and the so-called ‘threshold’ run which optimizes your body’s ability to fuel the muscles with primarily aerobic energy pathways. The keystone of the ‘threshold’ run is a 20 minute work interval at 5K race pace. Half- and full-marathoners should do 2 work intervals separated by about 5 minutes jogging.

10’ warm up
20’ @ 5K race pace
10’ cool down
5 x strides
walking drills

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