We have two choices for the workout tomorrow, depending on whether or not you’re running the Hartshorne Masters Mile on Saturday.
For those who are running Hartshorne, this workout is designed to feel easy and fun, and to prepare you psychologically for Saturday’s race. You’ll run 8 by 200m, starting at 7 seconds slower than your R pace and running 1 second faster each lap such that you hit R pace in the 7th rep. Then, run the final 8th rep all out. You want full recovery after each 200m, so jog 200m easy after each fast repetition. The goal is to feel strong and fast throughout.
If you’re not running Hartshorne, do 2 or 3 sets of this combination:
- 2 by 1000m at T pace, with 1-minute rests. These are on the slow side but have little rest.
- 4 by 200m at R pace, with 200m jogs. These are fast and will feel easy on the first set.
The goal is to have the T pace work be about 8% of your weekly mileage. If your mileage is below 20 miles per week, consider dropping to 800m for the longer reps and only 2 by 200m for the faster reps.