200s, 600s & 400s

Endurance Workout:  Monday, June-10th at 7pm

Intermediate Distance Runner

3 x 200m with 100m slow walking rest  

2 x 600m with 300m slow walking rest  

3 x 400m with 200m slow walking rest  

***No additional rest between distance transition.

Long Distance Runner

4 x 200m with 100m slow walking rest  

4 x 600m with 300m slow walking rest  

4 x 400m with 200m slow walking rest  

***No additional rest between distance transition.

I will provide each athlete their 600m pace ranges.

200s:  The purpose of the 200s is to dial-in your 600m pace.  Control your pace during the 200s.  Stay focused on your form and breathing.  Start the 200s on the turn.  Focus on the first 5 steps.  Start fast and drive.  Your vision during the drive phase is down & towards the ground (verses up & down the track).  Be aware of your arm movement – think elbows.  Continue accelerating to 50m. Stride out the remaining 150m at an easy and controlled tempo.    

600s:  The core of this workout is the 600s.  The 600s need to be run hard (88-92% max heart rate).  

400s:  The pace target for 400s the same pace for the 600s.  The 400s should feel “easier” in comparison to the 600s.  Start on the turn.  Like the 200s, focus on your first 5 steps, accelerate to the 50, and then settle-in for a steady pace to 200m.  I want you to push the turn from 200-300m.  This section should hurt.  Then back off the tempo, shake out the arms, get control of your breathing, and stride out the final 100m.  ***Remember, the pace for your 400s need to match your average 600m pace.  In other words, don't blast the 600s and then leave nothing for the 400s.  Use the 200s to judge your confidence for the 600s.