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  • Workout of The Week 500m Intervals

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    yogesh mulye
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    This interval workout consists of a 5-minute warm up jog followed by 3 sets of 75m strides, then the main workout of running 500m at 80-90% sprint speed and resting for 3 minutes, repeating this 4-10 times. A 5-minute cool down jog concludes the session, with the goal being to maintain the same fast pace for each 500m repetition.

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    intervals

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    9.-Workout-of-the-Week-500m-Intervals

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    This interval workout consists of a 5-minute warm up jog followed by 3 sets of 75m strides, then the main workout of running 500m at 80-90% sprint speed and resting for 3 minutes, repeating this 4-10 times. A 5-minute cool down jog concludes the session, with the goal being to maintain the same fast pace for each 500m repetition.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Download as pdf or txt
    5 views1 page

    Workout of The Week 500m Intervals

    Uploaded by

    yogesh mulye
    This interval workout consists of a 5-minute warm up jog followed by 3 sets of 75m strides, then the main workout of running 500m at 80-90% sprint speed and resting for 3 minutes, repeating this 4-10 times. A 5-minute cool down jog concludes the session, with the goal being to maintain the same fast pace for each 500m repetition.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    SPEED WORKOUT – 500m INTERVALS

    Warm Up
    • 5 minutes slow-paced jogging
    • 3 Sets of Strides
    o Run 75m (approximate) at a fast pace (about 80% of your sprint speed)
    o Jog back slowly. THIS EQUALS 1 SET
    o REPEAT FOR 3 SETS IN TOTAL
    • Rest for 3 minutes

    Main Workout (500m Intervals)


    • Run fast for 500m
    • Rest completely for 3 minutes
    o 1 run + 1 rest = 1 REPETITION
    • REPEAT for a total of either 4/6/8/10 repetitions

    Cool Down
    • 5 minutes slow-paced jogging

    Workout Notes
    • This workout should be done on a flat route.
    • Your fast-paced running should feel like approximately 80-90% of your maximum
    sprinting speed.
    • The objective of an interval workout is to run at the same pace for every repetition
    (not to fade as the workout progresses).
    • Be tough! The second half of the workout will be hard, but it is important to try to
    maintain the same speed and intensity as at the start of the workout.

    WWW.TOTALRUNNINGCLUB.COM

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