(200, 200, 500) x ??? rounds

Monday, June-17 @7pm - Endurance Workout

Intermediate Distance:

3 rounds:  1x 200m, 1x 200m, 1x 500m

Rest:  1:1 rest that includes a 100m walk.

Long Distance:

5 rounds:  1x 200m, 1x 200m, 1x 500m

Rest:  1:1 rest that includes a 100m walk.

I know...I know, this workout looks too easy.  Don't worry because I haven't explained the rest.  We are going to treat each round as a 900m continuous effort.  

You will run the 1st 200m at your 800m tempo pace.  The 2nd 200m will start after the 1st 200 at a recovery jog pace (sub-7:30 min pace).  The 500m will start after the 2nd 200.  The 500m pace will again equal to your 800m pace range. 

I will provide each athlete their specific 200m and 500m pace ranges.