Interesting workout today:
Two-mile warmup
5 minutes @5:15 pace
followed by 5x5minutes at 2:00 minutes @ 5:15 followed by a 10-second surge follow by a 30-seconds at 5:15. So basically surging for 10 seconds (sub 5:00 pace) every 30 seconds repating that for five minutes. Repeating that 5-minute workout five times with no rest in between. When I finished that I ran two rest miles at 6:50 pace and then did 5x200 meters in 31 seconds with a 200m jog between each 200m sprint.
31 seconds was an all out sprint at that point. It was the best i could do. Maybe if I was fresh I could have hit 28 or 29, but I'm no speed demon.
Finished up with only a 1-mile cooldown and a bunch of stretching. | 