View Workout (Erika Corley)
Speed intervals
November 28, 2017 (Morning)
Exercise Type: Run
Comments:
I know we have done these on a track before, but I want to get a series of 600's in and you can certainly do them on a watch.
Warm up .5 miles easy....
Run 600m fast which is 1 and a half laps around a track and .37 miles on gps watch.
Walk 2 min.
Repeat 4 times for a total of 5x .37 miles..
I think anything sub 4:20 min would be great for these but will depend on where you do them. The 2 min walk is important because thi is about speed so I want you as recovered as possible before each one..
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 2.5 Miles | 26:06 | |||
| 0.5 Miles | 6:05 | 12:10 / Mile | Brooks Levitate | |
| 0.4 Miles | 3:30 | 8:44 / Mile | Brooks Levitate | |
| 0.4 Miles | 4:12 | 10:29 / Mile | Brooks Levitate | |
| 0.4 Miles | 4:07 | 10:17 / Mile | Brooks Levitate | |
| 0.4 Miles | 4:03 | 10:07 / Mile | Brooks Levitate | |
| 0.4 Miles | 4:09 | 10:22 / Mile | Brooks Levitate |