1. EZ Warm-up
2. Intensive Tempo – circa 400m pace
a. 2x100m – 13.5/13.2 – 1:30 rest
b. 2x120m – 16.2/15.8 – 2:00 rest
c. 2×150 – 19.7/19.7 – 2:30 rest
d. 175m – 24.0 – 3:00 rest
e. 200m – 28.1
Felt pretty good on these – shoulder still giving me pains, but the running felt solid. These were in flats – and with the limited recovery, got some very good lactic work.
This type of workout is one of my favorites to progress on through the season – as the year progresses, I will gradually quicken the runs from 150 on down (to where end of year those are SE work at/near 100%), and gradually extend the distance on the 175-200 runs out to 300m – with all runs in spikes.
Don’t pay too much attention to recovery time on these once I’m out of early season.