How many times have you heard that kids? I know recess is more fun but we need to get back to getting speedy. This week we are taking a workout right out of the Henry Jansen playbook. The workout is called 300/100. Clever name and you guessed it, it involves 300m and 100m segments. After our normal warm-up, stretching, and pictures we will run 2-3 miles (4 laps) where every lap you run 300m at 5k pace followed by 100m at recovery pace. Between the lmiles you will take a 8-10 minute rest. After the repeats it would be good to go for a longer recovery run to shake out any soreness The workout has many benefits that will help you build speed. The recovery portion (100m) is so short that you never get very recovered so it becomes a threshold workout. The recovery portion also does a lot to exercise the lungs to improve your breathing.
If you haven't had a chance to join us for a speed session yet or you've missed a few, please consider coming. It's a wonderful group of people and the only thing that would make it better is YOU! Let's get speedy!