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Mixed intervals

March 15, 2017 (Morning)

Exercise Type: Run

Comments:
This can be done today or tommoro if you are able to make the clinic. It's a pretty important one though as we have done speed in awhile , so hoping we can fit it in at some point...

Warm up very well.. at least 1 mile with some short sprints and stretches to get you feeling loose.

Run 1 mile fast at maybe 95% effort. So not completely all out but enough to leave you breathing and see what you can do on this day.
Full rest recovery...

Run 400m fast
2 min. Jog/Rest
Run 200m fast
2 min jog/ rest

Repeat this 400/200 set twice for a total of 3 sets(3x400's and 3x200's)

So the purpose of this workout is to get a fast quality mile in to get some junk in the legs before doing more pure speed work.
The 2 min rest in between the 400 and 200's should allow you to come back and feel strong for the next interval. I prefer you jog and keep moving in between but do what you can;)

Paces depend on weather and where you are able to do his but effort is most important...

Cooldown 1 mile easy
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did the ocala runner club .. splits 8:11, 7:44, 7:15 ... felt good.

will try this tomorrow.. if I cannot get to the workout at brick city.