Friday, March 11, 2016

03/11/2016 A new round of speed work

Heading out for my run today, I had planned to run a basic 5-6 miles to get in some work to finish the week.  However, it sounded boring and not the way I wanted to finish the week.  I quickly decided to go for some speed work and waffled between 400 repeats and a pyramid run.  I dropped both ideas and went with something I have never done.

I chose to do alternating sprints of 200 meters and 400 meters.  After each, I jogged the same length as a recovery before starting over.  This is what the workout looked like in it's entirety.  

1 mile warm up

200m sprint-40 seconds, then 200m jog
400m sprint-86 seconds, then 400m jog

200m sprint-39 seconds, then 200m jog
400m sprint-82 seconds, then 400m jog

200m sprint-40 seconds, then 200m jog
400m sprint-82 seconds, then 400m jog

200m sprint-40 seconds, then 200m jog
400m sprint-82 seconds, then 400m jog

1 mile cool down

The whole workout was 5 miles and took me about 45 minutes.  It was good to be running fast again and promising to reach those speeds even though I'm heavier than I hope to race at.  The 400m sprint pace was 5:44/mile for the first, then 5:28/mile for the last 3.  Also, the 200m sprints were faster than those.  

I finished up the week with a respectable 28 miles total.  Next week, I will push the mileage to 30-32, extending the long run and probably Friday's run as well.

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