Day 1 Week 6 – Speed Work

The speed workout today is best for track:

2 mile warm up, 3 x (600 meters at 6:40 pace, 3 min rest, 400 meters at 6:30 pace, 3 min rest, 200 meters 6:20 pace) w/5min rest btwn sets), 2 mile cool down

Since I run on the road, both the time and distance are approximates. I convert the workout paces to times as follows: 2:30, 1:40, 0:48 for 600, 400, and 200 meters respectively.

My times are (excluding the warm up and the cool down): 2:42,  1:36,  0:34/ 2:11, 1:39, 0:47/ 2:38, 1:32, 0:37.  They follow the trend of faster pace at shorter distance.

I generally am better at shorter distances (i.e. 200 and 400 meters) and less so with the 600 meters.

I rate today’s workout a “3” on a scale of 1-5.

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