4 Apr speed: Some 200s, some 800s and NO SNOW!

It’s beginning to look a lot less like Christmas, yippee! The forecast is for rain to end a few hours before workout time, plus temperatures near 50 degrees (so you may want to bring a water bottle).

WHERE: Meet at 730p at our usual location, the Southern Pump House bridge (technically Bridge No. 24, near the East 86th entrance). We will warm up from there to Dead Road, aka Center Drive. If you are late, or it is more convenient, meet us at ~740p on the 72nd Cross Road at Bethesda Fountain.

WORKOUT: Some 200m repeats, topped with a cherry or two of 800s. We’ll have options to scale up the workout for difficulty and variation.

This workout has been designed to support ALL runners with an angle towards those who are training for the Brooklyn Half Marathon. Option “A” is the baseline for all runners. If you are looking for a somewhat more challenging workout, you can try options B, C. There is also the Short Race option if you are prepping for 5k-4m race or trying out speed for the first time. We will run this workout in pace groups, so you will have someone to run with!

A: 4x 200m hard effort with the recovery 200m jog or 1 minute of standing recovery (SR) after each repeat
after the last 200m a 2-minute SR
then 1-2x 800m hard effort with a recovery of 400m jog or 2-minute SR
then 800m cool-down and light stretching

Are you looking for more of a workout?

B: 4x 200m @ 5k pace on 200m jog recovery
2x 800m @ 10k pace on 400m jog
then 2-minute SR
then 4x 200m @ 5k pace on 200m jog
then 800m cool-down and light stretching

A bit more?

C: 4x 200m at 5k goal pace with 200m jog recovery
then 2x 800m at 10k goal pace with 400m jog
then a 2-minute standing recovery before repeating the above (4×200 at 5k, 2×800 at 10k)
then 800m cool-down and light stretching

Short Race option: 4x 200m at between 5k and 10k goal pace with 200m jog recovery or 1-minute standing recovery
then 3-4x 400m at 5k goal pace on 400m jog or 90-second standing recovery
(optional) then 4x 200m at 5k-10k goal pace on 200m jog or 1-minute standing recovery
then (regardless of whether you ran optional last set) 800m cool-down and light stretching

All of these workouts are infinitely adaptable to your needs, if you have any questions please ask.

See you Wednesday!
Brett