Week 23 June

21 Jun Week 23 June

Run:

Short Interval:  3 Rounds of: 5x 100m sprint 1:4 work to rest 400m recovery jog, 60 secs rest.

Long Interval:  4 Rounds of: 1000m, 60sec rest, 400m, 2min rest, 200m, 30sec rest

Workout Pacing:  Your tempo for the 1000s and 400s are the same.  This tempo should be a fast and controlled.  Each interval distance in each of the four (4) rounds should have the same finishing times.  The 200s are programmed to be a fast jog.

Time Trial: 1600m

Row:

Short Interval: 30x 30 secs row 30 secs rest for total metres.

Long Interval: 2 Rounds of:

1x 400m (100m easy 100 moderate, 200m hard) 60 sec rest

1x 1600m (400m easy, 400m moderate, 800m hard) 2min rest

1x 800m (200m easy, 200m moderate, 400m hard) 90 secs rest.

Time Trial: 1500m