8 x 200m cut downs, jog, walk 200m in between, pace is 800m pace
20-minute cooldown,
6 x 150m stride-outs,
Cooldown,
hydrate
get out of your wet clothes,
recover;
Larry’s Deep Thoughts:
Speed is key now.
After 24 weeks of training, the big races are here. Whether they are all-comers meets, state meets, AAU meets, USATF regional meets, or NIKE NON, New Balance Outdoor is almost here!
Your speed work now will add the final touch to your training.
If you have finished the season, take two weeks of easy running.
If you are still racing, stay focused; you are ready for great things!
Alexander Doom took the 400m Euro gold in brilliant fashion! Photo by European Athletics via Getty Images
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys.
