Conditioning
2 sets
800 m run (same pace as 400s week 1)
1:30
400 m (3-5 seconds faster than last week)
1:30
200 m (5 seconds faster than week 1 400 pace)
3:00 between sets
Notes
The running workout today is two sets of 800s, 400s, and 200s. You will rest 1:30 between runs and 3:00 between sets. Your score will be your two 800 m run times.
The 800s should be around the same pace as your week 1 400s. For example, if your 400 pace from week 1 was 2:00, then your 800s should be around 4:00.
The 400s should be 3-5 seconds faster than week 1.
Your 200s should also be 3-5 seconds faster than week 1. For example, if your 400 pace is 2:00, then your 200s should be :55-:57 (Week 1 200 m pace is 1:00, then subtract 3-5 seconds).