200’s till you can’t!
To keep this in Social Distancing guidelines, bring you face mask and your own water please.
We will be splitting up the group and starting on opposite sides of the track.
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
36:30 – 37:00
72/94
Pace
your current 5k race pace
Cool Down:
• 10 min jog
When & Where
When: Tuesday’s at 5:45pm start with warm up and drills from June through October. See calendar for dates and times, in season and checkout the blog and Facebook group for the latest track workout post.
Where: Council Rock South High School, 2002 Rock Way, Southampton, PA 18966