Week 5 - speed as the base

"We need speed. Speed's what we need. Greasy, fast speed!" Mickey in Rocky II

Now that we've put a solid month of speed in there we're going to start to transition to longer intervals. Still the same amount of rest after each one, but with longer intervals there will be fewer times to rest. The idea here is to force you to adapt at running fast for longer. To make this work you're going to have to keep that speed up through the whole workout.

1200

600

1200

600 - if you aren't sure if you can finish after this one you are doing it right

1000

600

1000

400

Drink water.

Run fast,

m

Week 4

"Speed, it seems to me, provides the one genuinely modern pleasure." Aldous Huxley

Last week was impressive. That really shocked a lot of you into more speed than you probably thought you could handle. It surely will force your body to make efforts to adapt, but it had the added bonus of upping that pain threshold. Yee-haw.

The workout this week is still focused on speed so keep the rest high, but note that sexy little number on the first interval. After the 16, bounce back with a quick 400 and then try to keep the pace on the 600's the same.

1600

400 - it's important to do this one much quicker than the 1600

600

400

600 - by this one you should really feel like doody.

400

600

400

200

Longest day of sunlight of the year. Bring some water. Drink it.

Run fast,

M

Week 3 - Pyramid

Hey Trackstars,

Good stuff last week. I know it was good because of the number of people that cussed me out after running it.

Still piling on the speed. We'll keep a main theme this week and in week 4.

Classic pyramid workout here. Full recovery after each interval. This means that you should rest for about as long as you ran. For example, if your interval took you 3 minutes, you should rest for about 3 minutes.

200 - go fast, but not all out. It's a long workout.

300

400

600

800

1000 - Really focus on getting through these longer distances a fast past.

800

600

400 - As fatigue levels go up, the distances go down so you can keep up the pace.

300

200

Run Fast,

M

Week 2-

Hey speedsters,

It’s the 2nd workout of the year and we’re still developing some raw speed. Throughout the year we’ll slowly build up the distance of the intervals and reduce the amount of recovery. But for now, run fast and take your time in recovering.

Nice long warm-up
800
200 fast
800
200 fast
800
200 fast
800
200 fast
1000 – for this one keep at least the same pace as the 800’s

Go as fast as you can reasonably handle for each interval. Focus on running very fast for those 200’s. 200 meters is not much distance, but the idea here is too run faster than you may be used to. Running fast can be a blast. Try to have fun with it.

Drink water and Run Fast,

M