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Mile Cut Down

September 9, 2019 By Jimmy Balmer

Tuesday Track:

Warm Up:

• 10 minute jog warm up, dynamic stretching and strides

Workout:

1600 @ the pace you could run for an hour
3min rest
1200 @ 15 seconds per mile faster than 1600 pace
3min rest
800 @ 15 seconds per mile faster than 1200 pace
2min rest
400 @ 15 seconds per mile faster than 800 pace
2min rest
200 @ 15 seconds per mile faster than 400 pace

Example:
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.

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

Filed Under: Track Workouts

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