What with Georgia having absolutely gorgeous weather as of late, I figured the bike may need a break. Here are some additional running workouts from coach Thomas! Check them out and enjoy.
Track:
800m warm-up
5 x 400/1600 main set
-->400m at 5K pace, then immediately go into 1600m at 10K pace. The 400 then 1600 = 1 set, repeat 4 more times
-->Rest in between each 400/1600m set for 2-3 minutes
800m cool-down & stretch
Non-Track:
We've done a continuous Pyramid run before, but it is still my favorite non-track workout--
It should look like:
Warm up and stretch (10 or so minutes)
1 min off, 1 min on
2 min off, 2 min on
3 min off, 3 min on
4 min off, 4 min on
5 min off, 5 min on
4 min off, 4 min on
3 min off, 3 min on
2 min off, 3 min on
1 min off, 1 min on
Cool down and stretch (10 or so minutes)
Total time = 50 minutes (not including warm up or cool down)
"Off" portions should always be a decent, steady pace. For those wanting this to be more of a speed workout, do the "on" portions at 5K pace. For those wanting this to be more of a distance/endurance workout, make the highest time point on the pyramid 7 minutes instead of 5 minutes, but decrease the "on" pace to 10K pace.
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