Training: Run Strong and Long!

Do any of these workouts in place of regular speedwork once every two or three weeks during a training cycle.

Workout: 14 x 200m
Interval Pace: 5-7 seconds slower than all-out pace
Recovery Pace: 200 jog at 3x slower than interval time

Workout: 10 x 300m
Interval Pace: 7-10 seconds slower than all-out pace
Recovery Pace: 300 jog at 3x slower than interval time

Workout: 8 x 400m
Interval Pace: 10-15 seconds slower than all-out pace
Recovery Pace: 400 jog at 3x slower than interval time