NC Lab Track Workout of the Week:
3 rounds: 3x600m with 45sec rest between intervals and 4min rest between rounds
Track Workout Pace Targets:
Mile PR Time/600m Pace Target Range
5:20/2:12-2:15
5:40/2:22-2:25
6:00/2:28-2:31
6:20/2:36-2:39
6:40/2:46-2:50
7:00/2:54-2:58
7:20/3:04-3:08
7:40/3:10-3:14
8:00/3:18-3:23
8:30/3:30-3:35
9:00/3:40-3:45
Round 1:
ReplyDelete1. 3:00
2. 3:03
3. 3:10
Round 2:
1. 3:00
2. 3:02
3. 3:23 (really zoned out on this one!)
Round 3:
1. 3:06
2. 3:01
3. 3:02
I was strict in following the rest times, so the third interval of each round just gassed me. The four minutes in between rounds was my saving grace!
I actually did this on a track this week, albeit, not a good one. The distance is correct, but it is a rough patchwork of old asphalt, not a newer rubber one. So I had to be mindful of foot placement and my right knee was pretty sore and puffy after this workout, my guess is from the turns in running laps. I did change up my direction with each interval, but I think I did more in one direction.
I was honestly surprised I ran these as quickly as I did. After 600m, my pace falls off a lot, though. I cannot stick with this pace a full mile right now, but working towards it!
I did this one on 6/8 on a track in Evergreen
ReplyDelete3 rounds: 3x600m with 45sec rest between intervals and 4min rest between rounds
Round 1 - 2:35, 2:37, 2:45
Round 2 - 2:37, 2:46, 2:44
Round 3 - 2:44, 2:47, 2:46
This one was tough for me! By the time I got to the 200 mark, I was feeling out of breath, by 400, I was ready to stop, but after I pushed past that 400 mark, it actually started to get easier so that by 600, while I was definitely ready to stop, it wasn't as bad as it was at 400. Probably says something about my pacing...I also have a cold that I've been fighting off, might have slowed me down a little.