200’s till you can’t!
Tuesday Track – 9/27/2022
Welcome Back to CRS Tuesday’s Track workouts
All paces are welcome!
Warm Up:
• 10 minute jog warm up, dynamic stretching and strides
Workout:
This is a legendary Prefontaine and Galen Rupp workout (with slight modifications).
You are to run a 200, then jog a 200 (never stopping) for as long as you can. Rupp ran 30sec/40secs for 24 laps but most of his teammates would go 8-10 laps.
We are modifying by assigning paces based on your current 5k race pace. You are to do this till you can no longer hit those splits. If you start missing faster 200 or the recovery 200, you stop…workout over!
In theory, if done correctly and on target, everyone should finish in roughly the same amount of laps, give or take a few.
Lets see how close we all get to same lap count
18:00 5k
42/55
18:30 5k
43/56
19:00
44/57
19:30
46/59
20:00
47/61
20:30
48/62
21:00
49/63
21:30
50/64
22:00
51/65
22:30
52/66
23:00
53/68
23:30
54/69
24:00
56/71
24:30
57/73
25:00 – 25:30
58/75
26:00
59/77
26:30 – 27:00
60/79
27:30
61/81
28:00 – 29:00
62/83
29:00
63/85
29:30 – 30:00
64/86
30:30
65/86
31:00- 31:30
66/87
32:00 – 32:30
67/88
33:00
68/89
33:30
69/90
34:00
69/91
34:30 – 35:00
70/93
35:30 – 36:00
71/93