Track Workout
- Negative Splits Along the CharlesObjective: Train up your threshold
(and mental toughness). Notes for performing outside along the Charles
River: Start at the first covered bench after the Mass Ave bridge heading
NE along the River. Run at or just under your goal race pace for four minutes,
turn and crank it up a bit on the way back to the starting point. The return trip
should be faster!
| Warm Up | Perform a standard
warm-up. | | Main Set |
Every repeat starts on an interval of 10 minutes
| Repeats | Time |
Pace | Rest/Recovery Interval | 4 | 4
out
4 back
2 recover | First 4 minutes at or barely
faster than goal race pace; turn and come back faster - you should arrive in less
than 4 minutes! | Two minutes (more or less) of active recovery
- walk or jog, no standing around! |
| | Cool
Down | 15 minutes - walk, jog, stretch, move the legs. All
interval workouts are relatively high-intensity and require a good cool-down period
to flush out all the junk. Do not cut the cool down short! |
|
