Warm up: 15-20 minutes easy jogging warm up all L1 on a flat road/track/oval. Plus 5 x100m building pace surges with walk back recovery.
Main set: 4 x 800m at L3 moderate/hard intensity, with 200m walk/float active recovery between each. 4x 400m at L4 Hard/Threshold intensity, with 200m walk/float recovery. 4x 200m at L5 Very hard (best possible pace), with 200m walk/float recovery.
Cool down: 10 minutes easy L1, ending into a walk.
I love this session for a number of reasons! It is a great session to polish up on top end run speed and is good implemented 2-3 weeks prior to a focus race. It is a session that allows the athlete to build into each intensity, stress the anaerobic/lactic acid energy system (yep this is the one that burns the lungs and legs), yet it is short and sharp and achievable for everyone. Distances or repetitions can be adjusted to suit the individual athlete and it is a great session to hit the track for (just make sure you run both ways around:).
By Senior Coach: Emma Quinn
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