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Speed intervals

March 22, 2017 (Morning)

Exercise Type: Run

Comments:
I put this in for last wed. And still think it will be good to do b4 ormand but am changing it up some..

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


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

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

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 would start the first two sets pretty conservative , maybe close to 7 or 7:15 pace. If feeling good then can pick up pace last two sets .I know you don't like stopping during workouts so I do prefer you jog and keep moving in between but do what you can;)

If going by the watch, run .25 fast, jog 2 min, run .12 fast jog 2 min and so on...

Paces depend on weather and where you are able to do his but effort is most important...
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did this in the context of ocala runner's club. Feel on the route.. got some early speed work, but decided to take it easy on the back half.