View Workout (Zack Snider)
K repeats
August 20, 2013 (Morning)
Exercise Type: Run
Comments:
warm-up course, stretch, drills (with high knees), 1 2nd K loop of 20 sec on/ 40 sec off. Then 2 sets of 3 x 1K at race pace (NO FASTER). Groups should be small (5 people or so). Do the 1st K, 2nd K, 1st K in reverse, 1st K forward, 2nd K, 2nd K. Rest is 2-minutes in between the first 3 with 5-minutes between sets. Finish with 1K cool-down. POST-RUN: 4-minute abs routine and 20 pushups.
Felt ok on the first set, but I hit the wall on the second. Only able to do 5, not 6, but it was still good. Fast times.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.93 Miles | 25:21 | |||
| 1.2 Miles | 6:24 | 5:20 / Mile | Warmup | |
| 1.0 Kilometers | 3:50 | 6:10 / Mile | Training | |
| 1.0 Kilometers | 2:56 | 4:43 / Mile | Speed | |
| 1.0 Kilometers | 3:01 | 4:51 / Mile | Speed | |
| 1.0 Kilometers | 3:01 | 4:51 / Mile | Speed | |
| 1.0 Kilometers | 3:09 | 5:04 / Mile | Speed | |
| 1.0 Kilometers | 3:00 | 4:49 / Mile | Speed |