After a good Easter weekend, I hit the track last night once I got home and finally did a distance speed workout on the track. I've been doing a lot of short distance starts and sprints from 10m to 40m.
I was feeling like doing an easier, break-in workout for a speed session.
I did the following:
300m jog, 100m race pace sprint x 10 (2.5 miles)
After that, I did a nice finisher that took a while, but my sprints went very well.
100m walk recovery, 100m sprint on the straights x 8 (1 mile total distance, 1/2 mile of sprints)
Overall the workout was 3.5 miles long, but with 1/2 mile of walking and 1/2 mile of sprints at the end, with 2.5 miles of continuous running of the 300/100 cycles.
It was a bit windy yesterday but the track was shielded well on one side with some trees to break the wind on the north side, and the straights on the south side had a good northwest wind to push me.
The workout went a lot better than expected.
This morning I returned to the HWR series for a nice workout to do after the speed sessions last night.
It was the 12 minute HWR workout that's a part of the entire series.
These are great routines to fit in for tight workout situations.
Take a look at HWR here: http://tinyurl.com/cbhwrevsale
Success Starts Here!
Coach Rick Karboviak
http://asapworkouts.com
http://tinyurl.com/asapadvo
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