View Workout (Adam Krueger)
The Sev Special
January 17, 2014 (Afternoon)
Exercise Type: Run
Weather: Indoors
Comments:
I saw this workout on the Competitor website - it's billed as a good workout for those looking to get back into speedwork after a hiatus. That describes me to a T so I thought I would give a shot. In a nutshell, the instructions are, run 400m, 400m, and 800m at 5K pace with 1:30 walking rest after the 400s and 3:00 walking rest after the 800s. Overall I felt good, the 4th set was definitely the toughest.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.0 Miles | 31:01 | |||
| 1.0 Miles | 7:41 | 7:41 / Mile | Warmup | Asics Gel Cumulus 14 |
| 0.25 Miles | 1:31 | 6:04 / Mile | Interval | Asics Gel Cumulus 14 |
| 0.25 Miles | 1:29 | 5:56 / Mile | Interval | Asics Gel Cumulus 14 |
| 0.5 Miles | 2:57 | 5:54 / Mile | Interval | Asics Gel Cumulus 14 |
| 0.25 Miles | 1:27 | 5:48 / Mile | Interval | Asics Gel Cumulus 14 |
| 0.25 Miles | 1:27 | 5:48 / Mile | Interval | Asics Gel Cumulus 14 |
| 0.5 Miles | 2:53 | 5:46 / Mile | Interval | Asics Gel Cumulus 14 |
| 0.25 Miles | 1:26 | 5:44 / Mile | Interval | Asics Gel Cumulus 14 |
| 0.25 Miles | 1:27 | 5:48 / Mile | Interval | Asics Gel Cumulus 14 |
| 0.5 Miles | 2:56 | 5:52 / Mile | Interval | Asics Gel Cumulus 14 |
| 0.25 Miles | 1:26 | 5:44 / Mile | Interval | Asics Gel Cumulus 14 |
| 0.25 Miles | 1:28 | 5:52 / Mile | Interval | Asics Gel Cumulus 14 |
| 0.5 Miles | 2:53 | 5:46 / Mile | Interval | Asics Gel Cumulus 14 |