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Workout 5/23/2017


WORKOUT  for 5/23

1. warm-up run 10-30min.
2. Drills and strides
3. ‘Ladder’- 200, 400, 600, 800, 1000*, 800, 600, 400, 200 @5k w/ 200 or 400 between- ideally 200 between 200s and 400 fast reps; 400s between the rest.
*1000- may want to forego the 1000 if tired, you’re are not running a lot of mileage, or racing this weekend!
4. Cool- down run 5-20min.

GOALS and NOTES:
– this is a challenging workout that can seduce you early then bite you later. Ideally stay at same pace, or try to do the ‘downward’ part slightly faster ( notice an ongoing theme in these workouts about proper pacing! Improvement will come faster this way then smashing a workout by running as fast as you can). 5000 meters of fast running will take its toll even if broken up in small blocks of stimulus/ shorter reps!  So don’t sprint that first 200!
– I will have the iPad out taking some videos, so look good for the camera! Which all kidding aside is a great mentality to have for looking good running means being smooth and in rhythm with good posture…The way you should be all the time.
– repeat- challenging and potentially muscle cringing with those short reps at beginning and end!
Cool- down and stretch properly ideally while muscles are still warm!!