12/3
TTT gait prep
+
Easy 400m jog
+
100m building efforts, rest walk back to start x 4
*target here is a steady build in your speed from the start up until around the 70m mark, at which point you should be around 90% sprint speed. Hold that pace through the finish thinking about keeping a high turnover, driving knees up and forward, and midline strong. This ISN’T an all out sprint at the end, but should be close
This was the best part of the day
+
600m repeats @ progressive pace
0-200m @ 10k effort
200-400m @ 5k effort
400-600m @ 1.5k effort
new set every 5 min x 5
*3500m
2:37—2:39—2:41—1:39 —– my paces when I checked my watch might have been a bit aggressive for the targeted pace or at least on the 1.5K effort. That was a low 7 minute mile, for the full pace that might be uncomfortable but probably could hit that and maybe faster but would have to have someone pacing me. But this also helps doing this on the track
+
Backwards walking cooldown 200m
done