1600m workout chart

9 Apr 2019 Read below to learn about workouts for various running distances. Consequently, her actual TSB on race day was +19. Kosmin Test. The results will calculate your “effective VO2max” (i. To use the calorie calculator, enter a swim in the box on the left. For other pressures, relevant corrections have to be applied. Workout: 60 minute run with 3 x 8 minutes at a tempo pace, and a 4 minute recovery, include hills during tempo sections. If you want to run 800 meter intervals at your 5K goal pace, locate your goal pace in the 5000m column and follow the row to the left to the 800m column. Excellence, then, is not an act, but a habit. My brother loved the workout because it gave him the confidence to go after a sub 4 minute 1500 meters. ▫ Long-Run over hilly terrain @ an easy pace. A link to our site on your blog, facebook, or twitter will go a long ways towards raising awareness of SwimWorkouts. Our free swim calorie calculator is the one of the most accurate swimming calculator for pace, distance and calories burned available. @ 800m to 1600m speed/effort & rhythm. full schedule. Repeats of this length will extend your total workout well past six miles, which is when you generally either need to slow down or refuel. Keep in mind that the weights shown in the examples below are for example purposes only. I also mix up 400s, 600s, 800s and 1,200s occasionally in the same workout. Save the 600s-200s for the milers or do them as a secondary workout but get in A 1500 meter and mile training plan for advanced runners. 1600 Pace Chart Find your 1600 race time on the left, then find out what your pace should be for each distance during a race. After a thorough warm-up, complete the following routines in order. • Cut your losses; go home or go to the athletic trainer of physical therapist for help. The heart and soul of the workout is maximizing the last (Called the “Core” workout. Common speed workouts I do include: 6 to 16 400-meter repeats with a 400-m recovery between each, 6 to 8 800-meter repeats with a 400-meter recovery between each, 5 x 1,000-meter repeats with a 400 to 500-meter recovery between each and 3 x 1-mile repeats. Rest is 6 minutes between. Strides. • Extras. 8: 2:40. Because these workouts are very taxing, they are not usually done more than once a week, and are skipped if shorter intervals are chosen that week instead. Enter total distance, either time or pace, and split frequency. HSTrack) submitted 4 years ago by kmck96 Alumni If you run the 800m too, check out my guide to that . The Track Workout Plan is track training taken to the max. 9: 5:51. The Workout: Ladder Intervals. How do I group my runners together for CV repetitions? The 7-Minute Workout That Tests Your Mental Strength. Better to do a 20-24 mile day on your hard workout days followed by a super easy 6-10 mile day vs 15 miles daily if your goal is 100 mpw. How many meters on the rower is equal to 1 mile on the bike (it's not 1600m, the effort is different). Last Summer Run & Senior Send Off. I found that I could barely swim 50m Session 2: Training for 1600/3200m and Steeplechase 2010 ITCCCA Presentation Coach Vicki Mitchell University at Buffalo Cross Country/Track & Field Advanced Fat Loss Sample Workout– Aggressive workout for maximum fat loss and muscle toning. Pacing a run well is very important to running fast! Get it right in your next triathlon and you'll finish strong compared to your fellow competitors. The key to making progress is to elevate your heart rate into the correct Workouts are held on alternating Tuesday evenings at 6:15 PM and include a . This is classic specificity in action—you train what you're looking to improve. Pace tables and charts for road and track for runners to determine average speed and calculate finish times. Race Information; Training Paces; Race Times; Treadmill Incline; Pace Band; About Mile, 1600m, 1200m, 1000m, 800m, 600m, 400m, 300m, 200m. Record your time for these (e. Even though running is exercise of mainly legs your whole body is used indirectly in running. NRC: Find Your Fast Training Program Now we've partnered with them to design training plans that are fun, approachable, and . This 3200 Meter Workout is a challenging continuous run. training phase has a 14 day rotating workout cycle. Chart this one from week-to-week and set goal paces roughly ½ of 1600m race pace minus 10 seconds, i. Ideally, I'd like to be able to make a chart for everyone here. Each day, the first exercise is a diagnostic workout that lets you assess your 2014 strength gains. This pyramid format  Splits Calculator select distance, 200m, 400m, 800m, 1600m, mile, 5K, 5 mile, 10K, 10 mile, half marathon, marathon (mi), marathon (km), 50K, 50 mile, 100 . 5 miles), 1200m (. 0:03:50. / HI 72 hr. Workout should be about 8% of weekly volume. Great treadmill speed, pace time and target distance conversion chart ! 1600 Pace Chart. A 220. At UW-Oshkosh, Coach Zupanc would have 1500 meter runners do this workout a week before a big race to help them judge what they should shoot for. Example workout for a 1600m runner: 2 to 4 x 1-km @ CV pace + 2 to 4 x 400m @ 3 to 4 seconds per lap faster than current 1600m average pace + 2 to 4 x 100m @ 400m pace. A 1500 meter and mile training program for basic or beginning level runners. A workout like this, with longer tempo intervals, is great for marathon racing speed. While I certainly wasn't an Olympic caliber runner   Inside the Moroccan training system. I like 1000s-1600m reps. Stretch properly before each training session, stay hydrated, and give yourself off-days so your muscles can rest and recover. g. The other shows the times you need to hit to be at “BQ level. " Genius, isn't it? But this doesn't mean that you can skip core 2 Numbers That Will Make You a Better Rower. If you would like to support the site, please share us with other people. in a chart like the one below) and adjust training pace zones as needed based on the results. Guide Racing Strategy - A Comprehensive Guide Part Two (1600m) (self. Use a starting device. FIND A TRAINING PLAN   This pace chart was developed with training in mind. com Overview of Sprint Training - Sprinting is a skill, practice running fast (90%+) to get faster - Problem is can’t train high intensity every day (MI 48 hr. ustfccca. Select the units for the distance you ran, either kilometers or miles Target Heart Rate and Borg’s Perceived Exertion level scale are both a means to gauge exercise intensity. And you won’t be running alone. Kind of like a scaling chart. You will still use the same snatch technique and that perfect pose running. Quick reality check: You’re not going to drop minutes off your mile over the course of a week—or two… or three—and you may not even be physically capable of hitting the impressive 6-minute To run a faster 800m, create a training schedule for yourself, alternating 400m distances to develop sprinting speed with 1600m distances to develop a high-speed endurance pace. When I got back into the pool to start training for triathlons (after a substantial fourteen year break from lap swimming) I found a few “beginner” workouts online and, without stopping to consider how much my abilities may have declined in those fourteen years, I headed to the pool for a 1600m workout. 10000m. And if you’re short on time, serious sprint sessions are a huge bang-for-your-buck workout as they increase cardiovascular fitness, boost your strength, and burn calories like crazy. We are what we repeatedly do. 3:58 5x8x3 High Intensity Training Workout Chart A: Three sets of five exercise rows and eight workout columns. 13. The printable workout chart is almost identical to the Workout Chart template below, but if you use the PDF version, you'll need to create your workout program by hand. ▫ 5000m – 90% . The s ame is also true when you row for distance, time or calories. 5:00. We are just trying to get fitter, stronger and faster. Each workout includes a 1-mile pre-workout warm up (run on your own prior to workout start), coached bounding drills and an interval track or “speed play” workout. 9, 4 :  1600m, 1200m, 800m, 600m, 400m, 200m. 2:58 : 1600m . For many years, it was a race to see who would break the four-minute barrier, a feat eventually achieved by Briton Roger Bannister in 1954. Pics of : 400m 800m Workouts Top Tip for 2019: Make your hard workout days longer and on your easy days, go easy on the paces. The psychrometric chart looks like a shoe. From this routine I went from a 2 flat junior year to a 1:52 my senior year  17 Mar 2019 For most new runners, whether they're setting out to jump-start a fitness routine or they have their eye on one day running a 5K race or even a  27 Mar 2015 A workout like The Michigan doesn't necessarily fit neatly into any sort of cookie Start with a 1600 on the track at around 5k-10k race pace. 12 x 400 meters, 6 x 800, 3 x 1600 (1 mile) all repeat the same  I specalize in the 800m and the 1600m for track. 1) The 800 and 1600m races are speed/endurance events. Today you're lucky. Follow BuzzFeed Workout Charts. All the properties of air indicated in the psychrometric chart are calculated at standard atmospheric pressure. And remember, run hard and fast, but run controlled. Do we 6) Do we prepare our athletes to go into their races WITH A PLAN for racing their opponents, or do they   The 1600-m run, or metric mile, is a blue ribbon event in athletics. 2M. During this short-but-sweet program, you'll find a motivational exercise for each day that will help you focus your intentions and empower you to tackle your resolutions. How to Calculate Your 400 Meter Sprint Potential By Jimson Lee Note: If you read my post a couple of weeks ago, An Achievable Goal or a Mid-Life Crisis, you know that I am trying to run a sub-60 second 400m dash. And also putting yourself at less risk for injury. For an exercise chart specifically for weight lifting exercises, try our Workout Chart template. What To Do On Easy Days: Tempo Workouts For Sprinters Presented by Ben Blackmer King’s High School bblackmer@juno. If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) and 1500/300m speed. ? 2) What does the 800-METER RACE demand you be able to do to be successful? You have to bring good basic speed (if not sprint speed) to the event. inspirations. Basically, race day preparation. 75 miles) and 1600m (1 mile) are run at predicted 5K and 10K pace. org The best workout for you to carry out tomorrow depends on both the quality and quantity of what you have done today, yesterday, over the last week and even during the previous few months. Add interval workout once per week. The various lines shown in the chart are as follows (please refer the fig). Find your 1600 race time on the left, then find out what your pace should be for each distance during a race. CHSCA Track . 26. ” And, our handy slide chart shows you how much, if any, you need to improve to get your BQ and the likelihood you can do it within your current training cycle. Do this workout for this one week only, since it's very intense. Her rTSS for each actual workout was very slightly lower than each day’s predicted rTSS. ▫ Tempo Run over hilly   29 Jan 2016 Training Plans for a 800 and 1600 meter runner. New workout charts will be added periodically. Base Training. A Speed Endurance workout session is as follows: With a measuring wheel and can of spray paint, mark a dot on the track exactly 150 meters from the finish line. FIND YOUR FAST Inspired by Nike’s fastest athletes and developed by Nike+ Run Club coaches, this eight-week program includes workouts, music and tips to help you reach your fastest mile. 1:59 : 1200m . 1600m @ 10k pace followed by a 3-minute resting recovery. 200m :29 ; 400m :59 : 800m . Wow! Some truly great workout plans! If I’m training for the 600, should I just do a training plan that incorporates both 400m and 800m training or something different? Also, are there any specific strategies for running the 600? I have a strategy for the 4 and 8, but I have never ran a 600 before so I’m not sure what the race plan is The chart below is the runner’s Performance Manager Chart with the actual workouts loaded after the race. IMPORTANT: If you are a 1600 meter athlete and try to run these 1600m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your 1600m workout was intended to train. 7 based on 1,797 Reviews "i don't know what i say,, i tell its many a bout that ( Gym 16 Super-Helpful Charts That Teach You How To Actually Work Out. Becca Borawski Jenkins you have control over and you use to strategize your way through a rowing piece or a workout. e. 0:01:17. Lactate Threshold or Anaerobic Threshold or Tempo Pace - Typically run either as a hard, but not all-out, run of 20 to 30 minutes or in intervals of 800 or 1000m on the track with very short recoveries (1 minute typical), run to help delay building excessive lactic acid (a primary cause of fatigue). This 2,000-meter rowing test will challenge your mental fortitude—and lead to breakthroughs in your physical fitness. 5000m. Subscr John Abraham Workout Diet Chart Pre-workout – Carb intake. recovery) - So what can be done on easy days? Tempo running! Easy Pace - Comfortable daily mileage pace where one can carry on a conversation while running. I hope you develop enough stamina in previous days training because now you have no time for build stamina, You understand what I wanted to say. After these examples, you will find the journal sheets that provide your specific workout routines. Day 3 – 2 x 1600 meter repeats @ 5K pace. . 6: 4:33. Hello everyone. Since 1954, the world record for the mile has been broken numerous times and, as of 2011 Track Interval Pace Calculator 4:00 Mile . 25 Things Only Track And Field Runners Can Understand The first lane makes it impossible to hurdle in the 300 m distance though on a track. The exercise chart will also help you remember your goals and avoid getting lost trying to remember what it was you actually wanted to accomplish. I often have that problem, because there usually are two heats, so I'm usually in the faster heat, but on the slower end of that, so I go more towards the middle/outside : This workout also resembles the Tom Tellez 6x200m workout above. That’s not to knock five-sets, they’re great and Created Date: 1/14/2008 3:50:01 PM IMPORTANT: If you are an 800 meter athlete and try to run these 800m workouts at a faster/slower pace, run further/shorter than the prescribed distance, and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your 800m workout was intended to train. Read below to learn about workouts for various running distances. 0:03:12. No matter how intimidating a track workout looks, you CAN get through it. Interval distances of 800m (. Balancing Speed Development with Aerobic Training 1600m – 75%. Calculates and displays splits. Set your Recovery Set your recovery times and distances so you can maintain consistent times throughout your workout, but not long enough for you to get cold between intervals. The point of the Wednesday workout, running fastest in the 3rd segment, is to learn to be tough on lap 3 of the 1600M and laps 6 and 7 of the 3200M. Example workout for a 3200m runner: 2 to 4 x 1600m @ Threshold + 2 to 4 x 800m @ 6 to 8 seconds per rep faster than current 3200m pace + 2 to 4 x 200m @ 800m pace. Free 1600m workouts to help you increase speed, aerobic threshold, would like to follow a training schedule, check out my 1600m/3200m training program. This section shows you how to follow and fill up the workout charts. It is all relative. next 5 days. I am firm believer you need to work on different speeds for 800m and 1500m runners. 1200m @ 5k pace followed by a 2-minute resting recovery Refer to the Interval Pace Chart in RunLog’s guide to find your speed work intervals pace. The unit of measurement is changing but nothing else. • Adjust the workout training paces, volume, or recovery times. Does anyone have a conversion factor for a 1600m or mile time based on 800m time?? that for so many HS runners, it was imperative to avoid placing too much 'work' in 'workout. ▫ 3200m – 85%. Pace Chart This pace chart was developed with training in mind. Post Practice Routine. It is as much a mental thing as it is a physical one. It reminds me of this great quote: "You can't plant potatoes and expect to harvest carrots. All of our distance runners train the same during March. Tempo run intervals are essentially a tempo run broken down into two-four 6-10 minute sections. Nothing we do is specific to the 800m, 1600m or 3200m. 2. But also could vary based on if the workout focused on 400m, 800m, 1600m or track of total weekly mileage was never a major factor in the training plan. Any rep that takes less than 2min is for speed development and not a great 5000m workout. Pyramid Speed Training Workout! 1600m, 1200m, 800m, 600m, 400m, 200m. Extent of work is 4 * 150 meters on the track at max effort. Recover between each repeat with 4 minutes of . 0:02:34. 5x8x3 High Intensity Training Workout Chart B: Three sets of five exercise rows and eight workout columns with lined weight/rep boxes. 2 mile very active warm-up. Take a two- minute break after 1600 meters. I generally don’t recommend repeats any longer than a mile. I started running last November and have done 2 races so far, a 10K (45:02) in February 2004 and a 5K (20:59) in March 2004. 0:05: 07. VDOT) based on Jack Daniels’ running formula, and provide you with target training times for Daniels’ five training zones. Distance running is a MOVEMENT SKILL, not just aerobic exercise. 1: 9:04 Gym workout chart - Philadelphia, Pennsylvania 17042 - Rated 4. Most important is to train your full body instead of just legs. Goal Chart and Physiolo gical Parameters Fall 2008 20 yg 1500 Meter Plan Mesocycle 14 days Fall Cycle Goal Paces Monday Threshold(75-80%) Monday Strength/Reg 800 Meters 1500 Meters vVo2 5000 Meters Tuesday 97% vVo2 Tuesday 100% vV02 A 1500 meter and mile training program for basic or beginning level runners. Breakfast – Black coffee/green tea (which will boost your metabolism if you’re going to work out in the morning), 4 egg whites / 1 potato/sweet potato/corn/wheat flakes/brown bread (these are high carbs) and one apple. it also means you're getting more out of the workout. 7/31/2019. One is the prediction for the marathon time you can run right now based on your current fitness. After each workout, cool down with another easy 800 meters and more stretching to help flush out all of the lactic acid build-up. To obtain the average Calories/hour burned for your entire workout, access the View Detail screen for the workout. Team Track workout for runners and triathletes. If you do not have hills in your area you can do this type of workout on a treadmill. During interval training stroke volume reaches higher levels more often because of the numerous relief int Set 2: 4 x 1600m repeats, 100m walking recovery . Introduction. Select from Samples and enter time or pace, or 2. He started to train in middle October 1996 , the training means are shown in the next table and the details are explained Track session: 1 x 1600m - 1200m- 800m - 600m - 400m with short recovery  14 Jul 2015 Try this speed ladder workout to keep you entertained while you push yourself to and add variety to keep you from getting bored with your running routine. 1500 Meter and Mile Training Plan For Intermediate Level Run. Cool Down: Easy 400m jog; 10 minutes of yoga or other mobility work . Compendium Data Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett Jr DR, Tudor-Locke C, Greer JL, Vezina J, Whitt- Glover MC, Leon AS. This is the classic workout starting from a mile (1600) and working your way down to a 200. On a PM5 USB Flash Drive. • Send them on a cool down with a teammate who is doing less training volume. Thanks! Our track/speed workouts are designed for beginners, intermediate and advanced runners with varied workouts for each skill level. Even though you can interpret a pie chart in much the same style, a pareto chart demands the 1) The 800 and 1600m races are speed/endurance events. We know that to improve your running, you have to run. It depends on your overall training philosophy of long to short vs short to long. Of all the track and field workouts available, no other is going to give you the kind of explosive power and performance you seek like this program does. Most runners will run a little faster in the beginning of the race due to adrenaline, but you should save your faster running and sprinting for the last lap. Workout elevation varies from rolling hills to more gradual inclines. To use this calculator, you need to obtain the Calorie value from the workout summary (instructions below), NOT the Calorie value that you see on your last stroke/pull. . I’ve gotten away from this recently even though it was a successful cornerstone of my program for a long time. Like losing weight, the secret is the INTENSITY. Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but, in the analysis, we need to bear in mind the factors that may influence the results. net, resulting in a bigger community with a greater selection of workouts. - Aristotle CONCEPT2 INDOOR ROWER PACE CHART Average pace per Your time will be: Your distance will be: Use this chart to predict your final time or distance for the workouts shown. 5 lb snatch feels just as heavy as a 100kg one. The following weight lifting chart is a PDF file that you can download and print. Whats in a 400m or 800m training program 400 training workout jpg 5k training program screen shot 800 meter training program. Not necessarily; you need to remember that you are running the 1600m and you will need enough energy to get through the whole race. Requests and Custom Design Work So a sample workout for a runner hoping to run the 1,600 in five minutes might be four times 800 meters in two and a half minutes, with two minutes of jogging or walking in between. • Basic racing strategies for the 800 and 1600. The workout instructions in this training program will refer to intensity levels by zone, e. It is a great test to see what you are capable of. Click HERE to learn more about VO2 max charts as well as how to calculate and find your own VO2 max score. Various Lines and Curves in the Psychrometric Chart. Any information or advice would be really helpful. 2:30 Either way, the point is to start with one 1600m speed workout a week and build from there. The 1500 and mile plan uses a multi-pace training program that includes workouts at all critical paces including endurance pace, lactate turn point pace, vVO2 max pace and sprint pace. 8: 3:17. Do we give our athletes WITH SPEED a chance to run these races. My only caveat would be seeing coaches increase the speed of the 200 meter times and this ends up being a medium intensity butt-locking lactic workout. 0:00:38. And, you can run 1600m in the same 6 minutes you run a mile in 6 minutes. Progress to Single Leg exercises whenever possible  9 Dec 2018 A guide on how to clear the infamous 1600 meter running test for the The following training plan will help you to cover 1600M in minimum  Running pacing chart for 1600m 10k pace intervals. 23 Apr 2014 Use this 2-week training plan from STACK Expert Andrew Meyers. Early Season – March (continued) Testing: We do a 1600m time trial to start the season The 1,600-m run, or metric mile, is a blue ribbon event in athletics. Early Season Phase . If you’re still doing straight sets for 5×5, don’t be surprised when your bench press stops going up. Many runners want to know what's considered a good time for running a mile (or kilometer), but it’s tough to answer that question because it’s extremely subjective. Depending on the runner’s age and gender, a “fast” time for a mile or kilometer can vary greatly. Shortly after catching the running bug, I picked up The Idiot's Guide to Running by Bill Rodgers and Scott Douglas. This must be a number. Hills. - To calculate splits, do 1 or 2, then click calculate splits. For many years , it was a race to see who would break the four-minute barrier, a feat eventually  17 Mar 2008 Ask the Coaches: Workouts to Teach 1600m Pacing While you will not run exactly 70 sec for the whole mile, this workout will teach you how to judge the pace immediately after Pace Chart: 6:00 - 6:59 Pace per Kilometer  9 Jul 2018 To race the perfect mile, a runner needs to possess an equal balance of strength and speed. Equivalent Race Times - Metric Distances; 800m 1000m 1200m 1500m 1600m 2000m 2400m 3000m 3200m 4km; Time: 2:04. 5: 7:10. 5 Rotator Cuff Exercises to Prevent Injury. 1M. 2011 Compendium of Physical Activities: a second update of codes and MET values. Coach Mulrooney my high school track coach would have us complete this "Fartlek" or "Speed Play" type workout do develop speed and stamina. To write an article like this one, which Its sounds good that you want to complete 1600m in 6 min within 9 days. If you have any suggestions for speed and running workouts let me know, as well as core work. 75 to 1-mile warm-up run and 50 minutes worth of hilly intervals. After your warm-up, you will need to set your treadmill at Heart-rate training benefits everyone, from the beginning exerciser trying to lose weight, to individuals trying to improve their cardiovascular fitness, to the highly conditioned athlete preparing for the next competition. That’s not to knock five-sets, they’re great and If you’re still doing straight sets for 5×5, don’t be surprised when your bench press stops going up. Both methods are equally important in determining whether you are exercising at a level, which will optimally provide improvement in cardiovascular conditioning and keep a safe range. This program uses a variety of training paces including 400 meter race pace, 800 meter race training phase has a 14 day rotating workout cycle. Training tips for improved running and race performance. Interval training (not to be confused with HIIT or SIT) is an advanced technique to be used only after at least 6 weeks of a general conditioning program. should be run almost all-out, the 600 slightly slower and the 1600 at about 10-K pace. Those workouts can be Monday, Wednesday and Friday, with Tuesday and Thursdays as recovery runs (or Tempo runs*) and Directions for use: Enter a distance you have run recently in the first field after the “I have run:” heading. Time to teach your brain to allow your body to get going when the going gets tough. Workout Plan Summary. Periodically, athletes that I coach will ask me about my training schedule while I was competing at a high level. Welcome to Track and Field Time Converter! Track: The Track Time Converter uses the conversion supplied by the USTFCCCA * to estimate your performance in events related to events you have already completed. 7: 4:14. A good example of this workout is: 10-15 minute warm-up, 8 minutes hard, jog two minutes, 8 minutes hard, jog 2 minutes, 8 minutes hard, 10 minute cool down. After you complete your warm-up jog and 2 x 100m strides, you'll go right into ladder intervals. www. Include various activities like Interval Run (100/200m), Tempo Run (2/3 km), Long run (4– Calculate Pace Zones for Running with Effective VO2max To figure your target training times, input the distance and time of your running time trial or race. This workout draws some similarity to the fartlek, however, it is a bit more structured. Fitness blueprints: no-equipment visual workouts, fitness programs and challenges, training and running tips, recipes and nutrition advice. While you will not run exactly 70 sec for the whole mile, this workout will teach you how to judge the pace immediately after the start and hopefully help you avoid going out even faster than you Workout: 90 minute run with 3 x 15 minutes at tempo pace, and an 8 minute recovery in between. If you want to 1600m. 1. This program uses a variety of training paces including 400 meter race pace, 800 meter race CrossFit DEADLIFT 3RM Workout, Workout Records, Workouts Statistics and Workout Tracking for the DEADLIFT 3RM Workout. Zone 2, Zone 3, etc. ' They need it Having a clearly structured plan will help you stick with it. Run the 1500 find your goal time workout. If you’re interested in fitness (just like me), then you’ve probably come across the words "Vo2 max" at some point during your training. Discover ideas about Speed Workout . Run 10 to 20- second striders. Pace Chart - Part One. It is meant to be run on a track because you have to change up your pace often. The training plan designates periodic time trials. 1600m workout chart

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