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Workout Wednesday - Speed Burst Track Session

January 24, 2018

This one-hour workout is one of my favourites to assess heart rate and how it responds to running a paced effort after a burst of speed with no recovery.

 

An important fitness indicator is if we can control our heart rate by bringing it down to a lower zone after a high-intensity session while still maintain a higher performance.

 

Warm-up
10–15 min easy

 

Main Set
4×200 meters fast, followed by a float into 1000 meters at a controlled, 10K goal race pace

 

No rest after 200m, recover with a 400m jog/walk after the 1000s

 

The goal is to really unload on a 200m initially and then “settle in” or float into a strong 1K effort.

 

Cool-down
As needed

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