Monday, March 7, 2011

Killer Speed Workout

I just finished a killer speed workout. I usually run anywhere from an 8-8.5 min mile, so I did this workout at about a 7'10" pace, you could covert it depending on your pace. I used a 200 meter indoor track which made it easy, or a 400 meter outdoor track would be great. If you don't want to use a track then try a flat run and convert the meters to miles, for example 400 meters is about .25 miles. So here is the drill, at the fast pace you figured for yourself, run an 400, 600, 800, 1200, 800, 600, 400 with a 400 meter walk or slow jog between each interval. Don't forget a ten min warm up and cool down.20 yards of butt kicks and high knee raises are great to include in your warm up. Have fun! It was a killer, but feels great now that its over.
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  1. This looks great Jess- I'm going to try it tomorrow - but almost 2 minutes slower than you:)

  2. Let me know how it goes. It was killer for me!

  3. So I was finally able to do this - it was AWESOME!!! I ended up doing it on the treadmill and the girl next to me was trying to do it with me:) it killed me but I felt great afterwards!