6/3/14 Mid Distance Intervals

Today is a strength rest day. Spend some time on recovery and get ready for the track workout or intervals below:

Choose ONE of the following:

Track workout: 800-200 x 4 to 5 sets, run 800, 90 sec rest, run 200. 200 walk between sets. 800 should be done at best 5k pace, 200 done 1-2 seconds faster than best 5k pace.

Row: 1000-800-600-400-200
Rest 90 seconds between efforts. Rest 3 full minutes and then make your way back up the ladder (200-400-600-800-1000)

Ski: 500-400-300-200-100
Rest 90 seconds between efforts. Rest 3 full minutes and make your way back up the ladder. (100-200-300-400-500)

Good luck!! Post results to comments!!

Coach G

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2 thoughts on “6/3/14 Mid Distance Intervals

  1. Jarrod L.

    Did the row only went down 12:09 not including 90 seconds rest

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