Repeats (5 to 7% of weekly mileage): Improve speed, endurance, pace, running economy; especially for 1 mile,
5K and 10K distances
WORK = 8 X 400 meters. REST = 1 minute b/w each
Workout 1
Workout 2
WORK = 6 X 600 meters. REST = 2 minutes b/w each
Workout 3
WORK = 4 X 800 meters. REST = 3 minutes b/w each
HILLS = 200 to 400 meters in length 5 to 8 repeats; REST
is recover jog down the hill. Optional: repeat up and
down for 10 minutes; REST 3 minutes; repeat another 10
minutes. HILLS to consider: Duquesne Bridge; Troy Hill,
McArdle, Sycamore
Workout 4
Note: example workouts are designed for someone
who averages about 20 to 30 miles per week. Most
workouts can be done at Point State Park oval or else a
standard 400 meter track.