Author: MTC

Let’s do a ladder (it’s a 5000m speed workout). Warm up 200m, 400m, 600m, 800m, 1000, 800m, 600m, 400m, 200m  @ 5k pace or faster – for the shorter intervals.  Recovery – take 1/2 distance for each...

1-2 mile warm up 12 x 300m @ 5k or faster pace; only 100m recovery. (basically 12 x 400m) 1 lap at Payne park, reverse, 100m On, 100m recover. 1 mile cool...

This workout is very difficult. But if you run it honestly, with your correct paces, you should manage and succeed!!! 800m @ 5k pace; 400m recovery; 300m fast  (fast is mile race pace); 200m float.  (a Float is a steady run, it...

2k @ marathon pace; 1 min. recovery 2k @ 10k pace; 1 min. recovery 1k @ 5k pace; 1min. recovery 500m @ 5k pace; 1 min. recovery 500m @ 5k pace; Recoveries are short for the purpose to run anaerobically. Finish with 1 lap –...

Warm up 6 x 800m @ 10k pace; 200m recovery.   (10k pace for 800’s is a strong indication what your marathon goal time could be…. )  If this is not hard enough for you, you can speed up the recovery or add more...