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Track Workout - Mixed Intervals (4s, 8s, 2s)

Objective: Mixed intervals are done at a higher intensity level than your goal race pace. Mixing longer and shorter intervals helps train up your threshold pace. Mixed intervals typically break a race distance into alternating longer and shorter intervals - in this case 5K.

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), all with 2 minutes rest

  • 5 X 400 at best even 400 pace
  • 3 X 800 at best even 800 pace
  • 3 X 200 at best even 200 pace
Cool Down10 minutes - walk 400 to 600, stretch for the remaining time

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