We have three more workouts before the next track meet on February 23rd, so we’ll have two more hard weeks followed by a speed polishing workout on February 18th. Here’s this week’s workout:
2-3 sets of
- 2 by 1000m at T pace, with 1-minute rests. These are relatively slow, 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.
Remember, T is threshold or tempo pace, and is slower than I pace, which is slower than R pace. Make sure to look it up at the Jack Daniels calculator linked below.
See you tonight at Barton!