im planning to run a speed workout later today. it will be my first in at least a year. I have done strides at the end of some runs in the last month to loosen up the quick twitches.
does anyone want to shout out a good workout or two? Im thinking 300s and 200s, but open to ideas.
I just want to get into shape to run one of these a week for now on. I'll probably race a 5k in a couple months, but nothing serious.
Keep it short and don't overdo it. Here's one I like.
2 sets of
10 reps of 30sec @ mile race pace followed by a 30 sec jog between reps.
Take a 90-120sec break between sets.
Eventually, the goal is to build to
24 x 30sec @ mile pace (30 sec jog recovery)
This is a good track workout because you can start each new rep at the 200m mark on the track. Faster runners will have to double back a bit to get in their 30 sec recovery. We do this workout with adults of varying abilities so they can run together for the workout... at least at the start of each rep.
12 by 200 with 200 jog recovery is a good fast one.
either 1-3 sets of (100, 200, 300, 400, 300, 200, 100) with equal distance jog or maybe 600, 500, 400, 300, 200, 100
Canova>God wrote:
12 by 200 with 200 jog recovery is a good fast one.
This is what I was thinking. Although for your first one, 12 reps might be a big number. Listen to your body and stop or 10 or 8 even if needed.