Long sprints - speed workout
It was 8:oo pm but still warm, 82º and very humid. I was hoping it would rain tonight as there was a severe thunderstorm watch, but nothing.
After a lot of conjecture on how to proceed, I started with a speed workout.
This was a bitch:
800m warmup, lots of dynamic stretching, drills
spikes on
200m - strider (80%) 28.5
sprints at 85-95% effort with full recovery:
2 x 400m - 57.5, 59.5
2 x 300m - 42, 44
200m - 28
training shoes on
200m - strider
It felt hard, especially after the second 400. My lower abs started hurting again. I was going to start a morning workout routine tomorrow but I don't know if I can do it after tonight.
According to some research I've read, the top 3 training regimes for the 400m focus on:
Obviously the last one is the most painful.
I need core and resistance work, maybe some rest too. We'll see how I feel in the morning. I think my fitness level will now support consecutive days of running workouts but no more than 2 per week (4 days).
- 100s run at close to full speed with full recoveries (5-8 minutes)
- 300s run at close to full speed with full recoveries (8 minutes or longer)
- 400s run at close to full speed with short recoveries (3 minutes)
Obviously the last one is the most painful.
I need core and resistance work, maybe some rest too. We'll see how I feel in the morning. I think my fitness level will now support consecutive days of running workouts but no more than 2 per week (4 days).
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