200 meter repeats were one of my favorite workouts. It is also a way to learn to change gears in racing. The first set will be moderate, at mile pace, and the second, will be tougher. In the second part, do exactly what is asked. No more.
Thursday, April 18, 2019-warm up, 12 x 200, mile pace, 200m jog, 12 x 200, 800m pace, 200m jog, cooldown
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Week 15, 2019 Track buildup-time to get serious, racing is almost here
Monday-warm up, 45 minutes moderate run, back to the track, 6 times 300 meter cut downs, easy jogs between, 4x 150m stride outs, core work, cooldown
Tuesday-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 4 times 800m, 2 mile pace, 400m jog between, cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 12 x 200, mile pace, 200m jog, 12 x 200, 800m pace, 200m jog, cooldown
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Prime distance (1 race) and relay, if needed, cooldown
Sunday-warm up, 75 minutes, cooldown