by Rich Stiller

This is one workout that I have been using on and off for years. Run a warmup of 1-2 miles Then run 800-1000 meters at AT pace. This is roughly 20 seconds a mile slower than your 10k race pace. On a heart monitor, this is roughly 85-90% of max. Walk 200 meters Run 4 x 400 meters at mile pace. Walk 200 meters after each 400. Your mile pace is roughly 14 percent of your 10k race time. So 14% of 40 minutes for example is 5:36 or 84 seconds per 400. Run another 800-1000 meters at AT pace Warm down 1-2 miles This workout helps with leg speed while working your anaerobic threshold.

This sounds like a good workout...once I am back 100% I want to try it. Maybe we can do it together at Foothill?
Bob Anderson 1/2/12 6:19 pm

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by Sonny Workman

I usually do these on the track. Start with a 300m slow/easy jog, I try and do this in 2:30, yes, thats slow! Then once I hit the 300m mark, I tag a 100m HARD but CONTROLLED. I do eight of these and every other week I add 1-2 reps until I reach the 22-24 mark in a workout. Benefits: Really works the fast-witch muscles and within a few weeks you'll increase your stride, which results in faster times- which is everyone's goal!

Give them a try someday, I wouldn't recommend doing this workout but once a week, can really cause some havoc on the body, if done correctly you'll probably be sore in the hammie area. Good Luck club members!