10/19/21

Explanation: 1700m, 1300, 900m, 500m w/ 5min rest b/t reps. Every interval alternates between an easy 200m run ("jog") and a fast 200m run with the final finish of each interval ending with a 100m max effort sprint. There is a 15sec rest just before each 100m max effort sprint. A good target time for your ending 100m sprints is your 400m personal record pace. As example, an athelete with a 400m PR of 80 seconds would target a 100m sprint time of 20 seconds.

Jog 200 Meter

Run 200 Meter for 00:00:50

Jog 200 Meter

Run 200 Meter for 00:00:50

Jog 200 Meter

Run 200 Meter for 00:00:50

Jog 200 Meter

Run 200 Meter for 00:00:50

Rest for 00:00:15

Sprint 100 Meter

Rest for 00:05:00

Jog 200 Meter

Run 200 Meter for 00:00:50

Jog 200 Meter

Run 200 Meter for 00:00:50

Jog 200 Meter

Run 200 Meter for 00:00:50

Rest for 00:00:15

Sprint 100 Meter

Rest for 00:05:00

Jog 200 Meter

Run 200 Meter for 00:00:50

Jog 200 Meter

Run 200 Meter for 00:00:50

Rest for 00:00:15

Sprint 100 Meter

Rest for 00:05:00

Jog 200 Meter

Run 200 Meter for 00:00:50

Rest for 00:00:15

Sprint 100 Meter

-Complete ... this morning was a really fun workout ... I've been having a bit of achilles tendon pain in my right leg since last week's workout, once I warmed up it pretty much went away, but was lame. Otherwise, I was feeling so good today I accidentally did an extra 400 (200 easy/200 hard) on the 3rd set... was only supposed to do 800 that round... even with the extra rep in there, had a great time and felt strong on the fast 200s. Great workout.