Track Workout – 9 May 2013

Race season is now heartily upon us. Let’s make those 5K and 5 mile races a little more bearable by getting used to race pace for extended periods. Today’s workout simulates a race with 2 x 1 mile repeats separated by a full 800m recovery. Target your work interval pace at just a few seconds per mile faster than your goal race pace. For 5 milers and longer distance racers, do 3 or 4 mile repeats. After fully recovering from the last mile repeat, remind your legs how to move quickly with 4 x 100m accelerations.

10’ warm up
2(3) x 1 mile @ goal pace x 800m {full rest}
4 x 100m accelerations
10’ cool down
walking drills

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