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Establish a Baseline - 100 Days of Summer, Week 9

19
AUG
7:00 AM Wednesday
Beginner / Road

Sometimes it’s good to do a fitness check. Whether you’re in good shape or bad shape, it’s beneficial to know where you’re at. This week, let’s find out.

How To Do It:
Start with your usual warm up, drills and strides. Then head over to the track for the following session:
400m at mile pace, 2’ rest,
200m at 800m pace, 90” rest,
200m at 800m pace, 90” rest,
400m at mile pace, 4’ rest,
400m at mile pace, 2’ rest,
200m at 800m pace, 90” rest,
200m at 800m pace, 3’ rest,
800m hard.

I’ve always found that whatever you run for that 800m is what you could run for a mile fresh right now. So for example, if you run 2:45 at close to all out or call it 95% effort, you’re in 5:30 mile shape, or close to it.

Running efforts like this will expose weaknesses and help you understand what you need to work on over the next few weeks. Maybe it’s speed, maybe it’s strength, maybe it’s both. Regardless, if you commit to this one, you’ll be well on your way.


Tracksmith Verified Club
Boston, Massachusetts