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3x2 mile Run Evaluation Workout

Duration Distance Target Level
N/A 2  mi N/A

This makes a good evaluation workout to test yourself every 3-6 weeks.  It's long enough that it is still a legit workout but not too taxing on you so you'll be ready to hit it again the next day
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Submitted By: veritascoaching Submitted At: 12/9/2011 1:58:26 PM

8 x 800's

Duration Distance Target Level
01:00:00 6  mi Lactate Threshold

1 mile easy with some pick-ups

8 x 800 with 2 minutes walking b/w each

#1 and #2 - 10k pace (ie 8:00 min/mile = 4:00 for 800)
#3 and #4 - 10k pace minus 10 sec (ie 7:50
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Submitted By: hhaemmer Submitted At: 9/21/2010 8:25:59 PM

3000 Main set - Broken 1000's

Duration Distance Target Level
01:00:00 3600  yrds Endurance

Warm-up: 100 swim, 100 kick, 100 drill
4 x 50 build on :10 sec rest

These should all be a good solid effort!!!
1000 swim :30 sec rest.  - get your time on this


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Submitted By: hhaemmer Submitted At: 9/21/2010 8:21:59 PM

6 mile: Speed Intervals

Duration Distance Target Level
N/A 6  mi Endurance

I always believe that before a speed or high intensity workout, a warm up is necessary.   Now the warm up doesn't need to be over a mile.  A 800 or 1/2 mile should be sufficient. 
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Submitted By: MyGoalisIronMan Submitted At: 8/23/2010 3:39:36 PM

FTP Coastdowns

Duration Distance Target Level
01:15:00 N/A  Lactate Threshold

This is just fun. Great for variety in a workout, it also helps with the repeated surges of racing. Spend the first forty five minutes warming up with a minimum of 350-500 kilojoules in your legs
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Submitted By: ryan Submitted At: 8/10/2010 2:35:40 PM

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