Friday, February 22, 2013

Speed Work

Last night my race coach took me through a great Interval Run on the seawall…

It went like this:
15 Minute Warm Up 
(Easy-medium pace where you would easily be able to hold a conversation)
200 Steps Medium-Fast Speed 
(No conversation possible here)
100 Steps Recover 
(Slow right down)
15 Minute Cool-Down 
(or whatever it takes you to get home)

You can change this any way you like, either by adding in more or less steps or lengthening the warm-up or cool down. You could even just bust out the speed work on the last kilometer of a long run.

Just for kicks.

1/2 Ironman Vancouver 2011 
Coach... Troy xo 

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