View Workout (Jennifer Jones)
Intervals
May 31, 2018 (Morning)
Exercise Type: Run
Comments:
Want you ready for this so if need to push to wed., lmk.
Warm up 1 mile easy
Please keep in minbd paces will depend on terrain, hills and especially heat of late!!. Effort is most important!! This is a long workout of speed so it it is not all out!!!
Run 400m fast (.25 miles)
Rest 1 to 2 min
Run 600m fast (.36 miles)
Rest 1 to 2 min
Run 800m fast (.5 miles)
Rest 2 to 3 min
Run 800m fast again!
Rest 2 to 3 min
Run 600m fast (.36 miles)
Rest 2 min
Run 400m fast
Cooldown 1 to 2 mile easy
So ideally this could be on a track but a road is fine too.
Be sure to take the complete rest in between each interval. The point is to allow you to run faster than if it were continuous running...
I think if you stay in the 9’s on first couple intervals, you may be able to hit 8’s on a couple.
Just take one at a time tho!!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 2.73 Miles | 26:28 | |||
| 0.24 Miles | 2:37 | 10:54 / Mile | Warmup | |
| 0.26 Miles | 2:03 | 7:53 / Mile | Speed | |
| 0.36 Miles | 3:05 | 8:33 / Mile | Speed | |
| 0.51 Miles | 4:39 | 9:07 / Mile | Speed | |
| 0.5 Miles | 4:41 | 9:22 / Mile | Speed | |
| 0.36 Miles | 3:24 | 9:26 / Mile | Speed | |
| 0.25 Miles | 2:14 | 8:56 / Mile | Speed | |
| 0.25 Miles | 3:45 | 15:00 / Mile | Cooldown |