• 10 minute jog warm up, dynamic stretching and strides
1600 @ the pace you could run for an hour
1200 @ 15 seconds per mile faster than 1600 pace
800 @ 15 seconds per mile faster than 1200 pace
400 @ 15 seconds per mile faster than 800 pace
200 @ 15 seconds per mile faster than 400 pace
1600 @ 9:00 pace
1200 @ 8:45 pace
800 @ 8:30 pace
400 @ 8:15 pace
200 @ 8:00 pace
The key to this workout is to not run the 1600 too fast or you will not be able to correctly “cut down” for the remaining intervals.
This workout touches on you Lactate pace and makes its way down to roughly your Repetition pace.
• 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