Speed Endurance Running Workouts – Week 3

Boston Marathon week is a great motivator to get you running!

Workout #1
2 sets of 6x 100M OTM.  Additional 2 minutes rest between sets.  Target is the same as last week’s 100Ms.

Workout #2
2 sets of 4x 400M on 2:30.  Additional 2:30 rest between sets.  Target should be 30-45 seconds faster than your mile pace, knowing that you want to be able to hit the same time every time.  You should be getting a decent amount of rest +/- 1 minute.  If your mile time is a bit slower, then make your interval longer.  For example, if your target is 2 minutes, your interval should be 3:00 minutes.

1 Comment

  1. I didn’t find workout #1 in the metcon list. User error I’m sure 🙂

    1st set: 22, 20, 21, 20, 20, 19
    2nd set: 19, 18, 19, 19, 20, 19

    Focused a few of the form tips from Lisa on the second set.
    Leaning forward changed the angle of my hips from what I call the “sitting hips position”. I could feel my hips open up and the change in my stride. I used my legs, it was not full sprint on my toes.


Submit a Comment

Your email address will not be published. Required fields are marked *