Notes
ran this with blake on fall creek trail before work
Description:
Not a sprint...mile pace.
6-8 total miles. After warming up, run:
4 x 40/80's (60 steps)
4 x 30/60's (45 steps)
4-8 x 20/40's (30 steps)
with the fast at 800m to mile race pace and the recovery at very slow jog recovery. The fast is not a sprint, but rather something you could maintain for at least 2-5 minutes. The recovery jog should be very slow and allow for full recovery. Be careful not to overrun this workout. Follow the workout with a good cooldown.
Pre-Activity Comments: 4 x 40/80's (60 steps) means 4 repetitions of 40 seconds fast with 80 second recovery jog. The 40 seconds should take you about 60 steps if you count on one foot.