Week 11

We've been building up to this for a while. We've developed speed and we're able to maintain it for long stretches now so we are getting close to putting it all together. The tip of the week - You need to keep shocking your body with harder and harder workouts so that it is forced to respond to the stresses you're putting on it.

The workout:

400
1600
1600
1600 - short rest after this one
400

Keep that speed up even though the intervals are long. Give yourself as much rest as it took you run your previous interval, EXCEPT the last one. Jump right into that last 400 as soon as you can.

If you have a mile race this Friday then you should just be doing some easy 200s and 400s. Don't tire yourself out.

If you still want a full sprint workout, here it is:

Go as fast as you can manage on these and give yourself a full recovery.
400
800
800
800
600
400
200

Still hot, drink water.

Run fast,

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