Monday 11.2.2020 @5:30 pm
600m, rest 60 seconds
500m, rest 50 seconds;
400m, rest 40 seconds;
300m. Done. Go into your 3:00 minute rest.
Then, reset and run opposite scheme.
300m, rest :30 seconds
400m, rest 40 seconds
500m, rest 50 seconds
The goal is to hit your moderate pace on each interval. The rest period is limited between each interval.
This is a higher volume workout with longer distance intervals at varying intensities with less rest between intervals.
Stay within your moderate paces. Keep the focus on the time frames.
Run Course and Pace:
Run to each designated turnaround point and back to start line.
600 meter interval range from 2:30 to 3:30.
500 meter interval within 2:00 to 3:00
400 meter interval within 1:30 to 2:30
300 meter interval within 1:00 to 2:00
The workout will have two separate scores. You will score each round separately.
Methodology: Lactate Threshold Total Distance: 3600 meters= 2.2 miles
Thursday 11.5.2020 @5:30 pm
500 Meters Fast, 200 meter recovery jog, 200 meter walk. Your rest time is the recovery walk/jogs.
This is all about running the 500 meters for a fast pace each round. The recovery will be the jog and walks. There is no timed rest.
Lower volume workout with shorter distance at higher intensity.
Main focus should be the push on the 500 meter interval. Push through and get to the recovery jog and walks. Then hit your 500 meters with intensity.
The 500 meter pace should be based on a eight minute mile pace. If your under a eight minute mile then your paces should fall under 2:30 or faster. If your above a eight minute mile then your paces should fall in between 2:30 to 3:00.
The wod is for total time.
Methodology: V02 Total Distance: 2500 meters (runs only) = 1.55 miles