Our apologies for sending last week’s distance workout in the last post. Here is the correct one: Distance Workouts 3-23 revised
Distance Workouts 3/23 – 3/29
Monday |
50 minutes maintenance run. (40 minutes JV) |
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Tuesday |
15 minute warm-up; 6 x 1000m, starting at 5k race pace for 1st interval and making each interval slightly faster; 4 minutes recovery between intervals. (4 x 1000m for JV). 15 minute warm-down |
Wednesday |
40 minute maintenance run (30 minutes JV) |
Thursday |
50 minutes maintenance run. (40 minutes JV) |
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Friday |
15 minute warm-up, 3 sets of 4 x 300m fast (just slightly slower than 800m race pace), float 100m between intervals, 500m jog between sets. (JV 2 sets); 15 minute recovery |
Saturday |
75 minute run, last 25 minutes fast. (60 minutes JV) |
Sunday |
rest |
• Since you may not have access to a track, you may need to run these intervals as a fartlek, or you may set up your own course on a trail or field and run for an equivalent amount of time or estimate the distance. For instance, if a 200m sprint normally takes you 40 seconds, simply sprint 40 seconds on a trail, road or field.
Denver East Track & Field 