Workout is tough. You will run nearly 5KM of intervals at a fast pace. Use the recoveries to prepare for next intervals by running easy. Warmup: 10 Minutes of Easy Running, Strides, and Drills Main-set: 200 Metres at Near Max Speed (RPE9) 200 Metres at Deep Recovery...
KM Repeats at goal 10KM Race Pace. Very short recoveries between. Warmup: 10 Minutes of Strides and Drills Main-set: 1000 Metres at 10KM Goal Race Pace or Above (RPE8) 200 Metres at Deep Recovery Pace (RPE4) Repeat 6 – 10 Times Warmdown: Aim for 10 minutes of easy...
After the last few weeks of leg speed work, time to test ourselves. Steinbach crew, choose either to time trial the 5KM, run tempo, or help pace someone else to a new PB. Warmup: 10 Minutes of Strides and Drills Main-set: 200 Metres at 5KM Race Pace or Above (RPE8+)...
Continued work on leg speed and reaching top velocity. Goal is to keep strong form during each of the 400 repeats. If form or pace drops, take more rest between. Steinbach Crew back at the track. Warmup: 10 Minutes of Strides, Drills and jogging Main-set: 400 Metres...
Suggestion to run this workout on a grass field. This is the second week of a seasonal reset and a chance to work on form and leg turnover. Steinbach Crew meet at the Soccer Park. We’ll do an altered version of this workout. Warmup: 10 Minutes of a gradual build of...
