Speed Endurance Running Workout – Week 7

Workout #1
4 sets of 4x 100M OTM.  Take an additional 1 minute rest between sets.  Target should be the same or faster than when you ran these on week 3.
If you have not run these before or if you are just starting with the Speed Endurance runs, run these in a controlled sprint.  The goal is to run FAST, learn how to recover then run FAST again.  Your target is to run the same time each time.

Workout #2
Pick Ups!  It is week 7 and time for us to test our progress.  We will run 10 sets of 2:30 / :30 pickups.  That means you will run 2:30 at a conversational pace, then run :30 FAST, as in ALL OUT!  If you have a watch with a interval timer, set interval 1 to 2:30 and interval 2 to :30.  Run 2:30 at conversational pace.  When your watch hits 2:30, run as fast as you can for :30 seconds.  When your clock hits 3:00, go back to running a conversational pace to recover.
If possible, run these in the same place you did them back on week 1 and see if you can get further this time! 


  1. Runs are feeling great! We had the 4 rounds for time last Thursday with 400m runs & even while fatigued I was able to keep all 400s under 2 minutes! I usually run those around 2:05 in a workout.

    I am 1 workout behind from last week – I need to do the extended distance run still, but I wanted to get a sprint in today.

    Workout #1:

    I tried so hard to get back down to 15 in the last round but I just couldn’t get there. I have been using my arms so much more since we started & it is really helping.

  2. Ran workout #2 this morning with friends.
    I used the SmartWOD app it was much better then looking at my watch the whole time.

  3. Workout #2:

    About 4 miles today! Last time I ran 3.3, so I went out back on the trail to the highway then the workout ended at the dilla st. parking lot, this time I ran all the way to the highway & made it back to the gym! SO proud of this run & how well they have been feeling lately!

    Thank you, Lisa!!


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