“Long” Speed Workout:
– 1 mile (Warm Up)
– 2 miles @ Fast Pace
– 1/2 mile (Cool Down)
This should be done as a 3.5 mile run, but change speeds at the mile marks. Know the purpose for each part of the workout.
1. Focus on preparing your muscles for the speed during the warm up.
2. Hit a consistent stride that allows you to maintain your goal pace for the 2 miles of ‘work’. Also manage your breathing appropriately. Don’t let your breath get away from you too quick. You should feel your legs beginning to build lactic acid after the first mile. (recognize this feeling.)
3. The purpose here is to flush your legs. Drop your pace to a point where you feel the pressure within your legs releasing (note your pace at this point)