Here is a great track workout to help dust the cobwebs off your form and speed after all those long slow winter miles. This Wednesday Workout comes to you courtesy of Steelhead Coaching in Portland, a BITW triathlon coaching partner. To learn more, visit www.steelheadcoaching.com.
Warm up: 15’ jog
Here's an example: https://www.youtube.com/watch?v=4eK-kSEyn98
Drills: Any drills that get your activated and ready to run.
Here's an example: https://www.youtube.com/watch?v=T32tFVz5KoY
Main set: 4 X 100m strides (30”). This is a slow progressive increase in speed until you hit 85-90% of max speed. Keep your core tight and try to hit 90 foot strikes/min.
4 X 800 @10k-15K race pace (1’). This should be a sub-threshold. Focus on great turnover and perfect form. This is a form-based run; don't run too fast or your form will break down. 🏃♀️🏃♂️🏃♀️🏃♂️
4 X 100m strides (30”). Just like the first time through.
Cool down: 15’ jog
Got questions? Ask the Coaches by direct messaging Steelhead Coaching and Personal Training