This week will be a mixer to learn your 1, 2, 3’s. Semi-fartlek, part high-intensity, part tempo, have fun with this workout and if you’d like to throw in something longer or something shorter, go for it. The base workout consists of 3 ladders of 100m, 200m, 300m separated by equivalent active rest intervals. After the third climb, wrap up with 2-4 100m strides to ensure that your muscles remember the fast turnover rather than the slower. 100’s should be run at 15-20 seconds faster than 5K pace, 200’s at 10-15 seconds faster and 300’s at about target 5K pace.
Warmup: 10′
Workout: 3 x (100m x 100m x 200m x 200m x 300m x 300m) + 4 x 100m
Cooldown: 10′
Post-cooldown: 10 50m strides, high knees, butt flicks, one leg hops
Promoting running and multisport activities on Cape Cod and the Islands since 1976.
