Week 7
For the next two weeks we will increase the volume and work on developing a little bit of finishing speed. The workout will be 3 minutes hard and 1:30 easy. The number of repetitions will be 10 for new and intermediate runners and 12 for more advanced athletes. The ability to develop a finishing kick to get you a clock tick or two under your goal time is important. During the push or hard segments of your workout glance at your watch occasionally…when you have reached 30 seconds to go try building to an acceleration that is hard but short of an all out sprint. The goal would be 90% of an all out effort. This will leave you bent at the knees, but that is a good thing. Walk the first part of recovery and then ease back into a short jog before your next effort. The ability to gauge and develop a kick is valuable, not only for pursuit of age-group awards but also to set new Personal Bests. Good Luck!