We’re coming up on a track meet Sunday, so for those who are racing, particularly the 800m, we’re going to focus on speed and confidence with our standard pre-race workout:
- 8 by 200m, with a progression in speed by 1 second per lap, with lap 7 being your R pace, and lap 8 being faster than R pace. Recoveries are 200m jogs. The goal here is to feel how you can increase speed while maintaining good form and staying strong.
Now, what if you’re not racing this weekend, or are running the 5000m and want to train through the meet rather than focusing on the race? In that case, try this:
- 3 sets of (200m at R with a 200m jog, 200m at R plus 400m jog, 800m at R plus 400m jog)
Any questions, just ask, and see you tonight at Barton!
Resources
- Warmup: Jay Johnson’s Leg Swings and Lunge Matrix, then 10 minutes of jogging
- Cooldown: 10 minutes of jogging, then Jay Johnson’s Strength and Mobility
- Pace Calculator: Jack Daniels VDOT Running Calculator
- More info: MITHACAL MILERS details and FLRC Training Programs waiver (sign once for 2020)