Jeff N. ran: Good leg and lung bur...

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  • 6 miles
  • 0:00 time
  • 0:00 pace
  • 759 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
Speed: The 4-Star Special 6 mi

Good leg and lung burner! 3.25 WU/CD
Workout: 3x400-300-200-100 w/800m recovery after the first 2 sets
Splits:
- 400 - 1:31, 1:25, 1:23 (5:45 avg pace)
- 300 - 1:00, 1:01, :59 (5:22 pace)
- 200 - 37, 36, 34 (4:47 pace)
- 100 - 15, 16, 16 (4:12 pace)

**Looking back, I did this workout completely wrong. Probably glad I did, I didn't have anymore time. Refer to older entry: http://www.dailymile.com/people/jeffnorman/entries/12926211

  • Paul S.
    Paul S.

    Still did a great job as you progressively increased you pace as you progressed through each set. The monaghetti fartlek is one of my favorites which is somewhat similar but that the recovery is still at a moderate pace which means you're either hitting it at your 5k pace or faster and then recovering a lot faster than a jogging pace.

    almost 2 years ago Like

  • Jeff N.
    Jeff N.

    Shoot me the workout ... I'll try it sometime.

    almost 2 years ago Like

  • Paul S.
    Paul S.

    I just did it today...I left a pretty good explanation of it...basically my goal is to never go slower than 5k pace for the hard section and to never go slower than 15 secs above my half mary pace for the moderate sections.

    almost 2 years ago Like