1600m Training Workouts

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1600m Training Workouts. For 5K runners 10K-paced intervals serve as direct endurance support. 20 Continuous Tempo Wed.

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Descending pyramid workouts improve fitness speed and endurance. On completion rest for three to five minutes then run 800 m at a slightly faster pace. 6 x 300m goal race pace Tues.

Runners training for the 1600 meters require the ability to kick or finish at a near- or dead sprint for the final 15 to 20 seconds and shorter repetitions of 100 200 and 400 meters done.

12 x 200 at goal pace minus 3 sec with 400 jog 3. 2 Examples of surging workouts For a 220 HS 800m runner 1 Oregon surges. Run 20 to 30 minutes current 3200m pace 50 to 60 seconds per mile. Warm up with some light jogging then run 1600 m as fast as you can.