Wednesday: May 18, 2016 (2-3)


Conditioning:
1000m at mod pace
3min rest
1000m at easy/mod pace
3min rest
1000m at mod pace
3min rest
4x100m max effort sprints with 75sec rest (that includes 100m of distance) between reps.
Total: 3800m

Workout Pacing: The moderate pace should be ~10-12sec slower per 400m than your mile PR pace. The easy/mod pace should be ~17-20sec slower per 400m than your mile PR pace.

As example, an athlete with a mile PR of 6min would target ~1:40/400m on the moderate paced 1000s and ~1:48/400m on the easy/mode paced 1000m interval.

The 4x100m pace is at max effort. The 75sec rest between reps must include cover 100m in distance. Your total time must be faster than your 400m PR time.

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