Track Work #2 - 3 Miles Total

Warm-up: 800m Run

Run Workout:

4 x 200m (30 second rest between)

800m

4 x 200m (30 second rest between)

800m

4 x 200m (30 second rest between)

— Run portion complete —

Pick a Core Workout in our list to finish the workout!

*** Notes ***

  1. This workout is about consistency in your pacing, don’t come out too hot and fade. The goal is to start this workout at your intended pace and finish at that same pace.

  2. Finding your pace - take your 5k pace and subtract 30 seconds a mile.

    1. Example: 5k race pace is 7 minute miles, minus 30 seconds, 6:30 pace is the goal.

    2. From there, divide it equally. 1600m is a mile (6:30 time), 800m 1/2 mile (3:15), 400m (1:37-1:38), 200m (0:48-0:49).

EnduranceElroy TURNBOWrun, running, track, cardioComment