Track Workout
- 4s-1Ks-2sObjective: Repeating this workout once a week, train
up your lactate threshold. If training for short course (sprint or Olympic) perform
first | Warm
Up | Perform a standard
warm-up. | Main Set
Intervals |
| Short
Course Athletes | | Run Repeats (meters) | Rest | | 3
X 400 @ 5K pace -15 seconds | 2:00 | | 1 X 1000 @ 5K pace - 10
seconds | 2:00 | | 6 X 200 sprint | 1:00 |
|
| | Long
Course Athletes | | Run Repeats (meters) | Rest | | 3
X 400 @ 5K pace -15 seconds | 2:00 | | 3 X 1000 @ 5K pace - 10
seconds | 2:00 | | 4 X 200 sprint | 1:00 |
|
| | Cool
Down | 15 minutes - walk 400, stretch for remainder of 15
minutes |
|
