View Workout (Jennifer Jones)
Speed work
January 24, 2017 (Morning)
Exercise Type: Run
Comments:
Warm up 1.5 miles as easy as you want
This can be done whatever day you feel the freshest!
After a 1 mile warm up, and some stretches, faster short strides
Run 800m (.5 miles)moderately fast(maybe shooting for about 5 min to 5:10 depending on where you do it.
Rest 2 min.
Run 800m moderaty fast again
Rest 2 min
Run 600m (.37 miles)fast shooting for about 3;45 ish
Rest 90 sec.
Run 600m fast again
Rest 90 sec.
Run 400m (.25miiles) fast shooting for sub 2:25
Rest 1 min
Run 400m fast again
Cooldown 1 to 2 miles very easy for miealage purposes.
We haven't done This kind of speed Except for the clinics so no need to go all out or 100% from the start. Feel things out and run hard but keep in mind we are mainly trying to get our 5k legs back.
Obviously paces will differ depending on where you are running... just hit split on your watch for each interval;)
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 4.33 Miles | 45:40 | |||
| 1.07 Miles | 12:44 | 11:54 / Mile | Warmup | |
| 0.5 Miles | 4:48 | 9:36 / Mile | Speed | |
| 0.5 Miles | 4:56 | 9:52 / Mile | Speed | |
| 0.37 Miles | 3:25 | 9:14 / Mile | Speed | |
| 0.37 Miles | 3:27 | 9:19 / Mile | Speed | |
| 0.25 Miles | 2:13 | 8:52 / Mile | Speed | |
| 0.25 Miles | 2:14 | 8:56 / Mile | Speed | |
| 1.02 Miles | 11:53 | 11:39 / Mile | Easy |