Remember the point of speed work: Go faster than you are used to running. Even if that means you can't finish the workout. At this point of the summer it's better to put in high quality work than slogging out slow intervals. A couple weeks of speed training and you'll find that your stride is longer, you run more efficiently, and it takes longer for you to fatigue at slower paces.
Here's the workout:
This will be tough so give yourself lots of rest after each interval.
400- nice and easy.
1200 - get out of your comfort level here and keep the speed up. The 3rd lap should be tough to complete.
800
600
400
800
500
400
800 - really concentrate here. Resist the urge to slow down and keep up the pace fast on this one.
400
300
That's about 4 miles total. It should be nice and hot the way we like it. Drink lots of water before during, and after the workout.
Run fast,
m
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I had no idea you had a blog for TT, until I saw it on Courtney's blog. YAY! Although I'll probably never be able to make it to the track with you guys, I'm happy I can copy the workouts. Carie/Chum
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