Track Workout
- Alternating 800 & 400 IntervalsObjective: In this workout
the longer intervals (800s) are done at a slightly higher intensity level than
your goal race pace, and the shorter intervals (400s) are done significantly faster
than your goal race pace. Mixing longer and shorter intervals helps train up your
threshold pace. You should do 4-6 sets of long-short intervals for this type of
workout - in this case 5 sets for a total of 6K.
| Warm Up | Perform a standard
warm-up plus any additional drills or exercises for the day. |
| Main Set | All intervals to be
done hard (90% effort for the interval distance) Repeat 4-6 times (total
4.8-7.2K) Alternate: - 800 with 2 minutes rest
- 400
with 1:30 rest
| | Cool Down | 10
minutes - walk 400 to 600, stretch for the remaining time |
|
