Category: TNT Workouts

March 8, 2022: TNT Workout

Workout:   12 x 400m4 @ Threshold pace;  1 min. recovery4 @ 5k pace; 2 min. recovery4 @ Interval pace (about 4 sec. faster than 5k pace per 400m); 2:30/3 min. recovery Another option can be: 6 x 400 @ 5k pace6 @ Interval...

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March 1, 2022: TNT Workout

Workout: 1 x1000m @ Threshold pace; 1:30 min. recovery (this pace is 20 sec. slower than 5k pace)1 x800m @ 5k pace; 2 min. jog/walk recovery2 x 400m @ faster than 5k pace; 2 min. jog /walk recoveryX 2 Then Run 1 lap around the...

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February 22, 2022: TNT Workout

Workout: 10x 500’s @ 5k pace; 100m jog across the end zone back to the start.(short recovery). This workout is like running a 5k, so keep that in mind with your training week. (or if you’re racing on weekend)....

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February 15, 2022: TNT Workout

Workout: 6 x 800m @ 5k pace. 200m jog recovery.Hammer #’s 3 and  #6. (that means go faster than your 5k pace, same amount recovery...

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February 8, 2022: TNT Workout

Workout: 4 x 1200m @ 5k pace; 1/2 the time for recovery.  (this is a Marker workout) for this distance race. Aerobic workout too.I’m going to suggest – if you are running with a few others, to take turns leading a...

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February 1, 2022: TNT Workout

Workout: 3 x 1k @ 5k pace; 200m recovery6x 400m @ faster than 5k pace; 2 min. recovery – for some that is a 400m, others it’s a 200m recovery....

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January 25, 2022: TNT Workout

Workout: We’ve done this before, it’s an advanced wo. I can modify it for newer or less mileage runners: 800m @ 5k pace400m recovery300m @ (supposed to be mile pace, but make it hard effort pace if don’t know...

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January 18, 2022: TNT Workout

Workout: 1 mile @ Threshold pace; 1 min. recovery4 x 400m @ 5k pace; 200m recovery8 x 200m @ faster than 5k pace; 200m recovery (3 mile workout) Dessert? 1 x 800m – 400m @ 5k pace- 400m with whatever is left in the tank....

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January 11, 2022: TNT Workout

Likely we’ll be at Payne Park this Tuesday eve. I’ll know for sure Monday or Tuesday (when school resumes.)  I’ll send out an email as late as Tuesday afternoon if the location changes. 5:30 warm up, a little...

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January 4, 2022: TNT Workout

Workout:   12 x 400m @ 5k pace; jog across the field to the start for recovery.   Simple but demanding workout. This is a good workout for 5k folks. Finish with 1 lap, reverse direction stride 100m/ jog 100m. Following...

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December 28, 2021: TNT Workout

Workout: 4 -5 x 1000 @ 10k pace; 1:30 recovery jog. 4 x 400m @ 5k pace; 200m jog recovery. If you’re training for a 5k, then run  3 -4 x 1000 @ 5k goal pace, 2 min. recovery. 2-4 x 400m faster than 5k pace (a few secs.);...

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December 14, 2021: TNT Workout

4 x 1200m @ 5k pace; Recovery is 1/2 the amount of time you ran the 1200m....

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