Week 7th July

08 Jul Week 7th July

Run:

Short Interval: 4 x 500m 2min rest 4 x 500m 2 min rest 1000m moderate pace
The sets of 4 x 500s are the following:
1 400m hard / 100m easy
2 300m hard / 200m easy
3 200m hard / 300m easy
4 100m hard / 400m easy

hard = your 2000m PR pace
moderate = your 2000m PR pace plus 10-15 seconds
easy = your 2000m PR pace plus 20-25 seconds

Long Interval: Repeat 3 mins on 90 seconds off until pace drops off.

Time Trial:  Yasso’s 800’s 5x800m max 400m recovery (no stopping rest) record 800m times. (This week’s track workout)

Row:

Short Interval: 200m repeats until pace drops below 10 secs slower than start pace. 90 secs rest between each 200m

Long interval: 1k Row, repeat until pace drops below 10 secs slower than start pace. 3 min rest between each 1K

Time Trial: 5x 1500m 90 secs rest