[Julia Tanner]

Edit: Recovery is 400/m (Earlier post said 200m recovery.)

Join us for Wednesday Night Speed!

Usual meeting time & place: 7:00pm Central Park by the Hamilton Statue behind the Met (East Dr & 83rd St)

The workout:
2mi warm up
3-4 x 400m w/400m recovery
2-4 x 800m w/400m recovery
1 mi cool down

This is the start of our series of speed workouts planned with the Brooklyn Half in mind. All are welcome regardless of individual pace or goals.

Bakline Coach’s message:

Adjust reps as needed for your overall volume needs. We’re working on shorter intervals at faster pace to build power and efficiency. For speed we always recommend doing fewer high-quality reps rather than struggling through once your form breaks down.

One of the benefits of spadework is that we naturally find our most efficient movement patterns when we sprint or work at high intensity. In order to bake in those neuromuscular patterns you should aim to finish the workout feeling like you could do one more rep if you had to.

• This topic was modified 1 year ago by Julia Tanner.

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