Warm up:
2 mile easy warm-up
4-6 strides/accelerations 100m
Main Set:
2 x 200m
2 x 400 m
2 x 600m
2 x 800m
2 x 1000m
Optional 1-2 1 mile repeats
Complete all of these at 5k race pace
If at a track finish the workout with 5-15 minutes of running stairs at the end
Cool Down:
Easy shake out jog, 1-2 miles
P.S.
Make sure you are ready to go hard right at the first 200s. Going fast from the start will help your body adjust to those fast race starts that can put you in trouble early in a race.
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