We are approaching the half way point on this current training cycle.
Warm-Up
400 Meter Run @ 50% pace
Followed by…
CFG warm-up A
Followed by…
Session One
VO2 Max
Beginner
Four sets of:
500 Meter Run
Rest 90 seconds
200 Meter Sprint
Rest 3 Minutes
Intermediate
Five sets of:
500 Meter Run
Rest 90 seconds
200 Meter Sprint
Rest 3 Minutes
Advanced
Six sets of:
500 Meter Run
Rest 90 seconds
200 Meter Sprint
Rest 3 Minutes
Try to hold your mile pace for the 500s. If you run 6 minute miles it would be around 1:30 per lap. Make the 200s faster.
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
10K Run – all out effort here
This should be faster than your 1/2 marathon race pace
Session Three
Lactate Threshold
Beginner
1600 Meter Run
Rest 2 minutes
1200 Meter Run
Rest 2 minutes
800 Meter Run
Intermediate
1600 Meter Run
Rest 2 minutes
1200 Meter Run
Rest 2 minutes
800 Meter Run
Rest 2 minutes
1600 Meter Run
Rest 2 minutes
800 Meter Run
Advanced
Two sets of:
1600 Meter Run
Rest 2 minutes
1200 Meter Run
Rest 2 minutes
800 Meter Run
Rest 2 minutes
Goal is to keep your Heart rate race pace for these intervals.