CrossFit Covalence – CrossFit

Track Sunday

Race Pace Training (Checkmark)

5 Sets of each

200m @ 30 seconds faster than Target Race Pace

400m @ 15 seconds faster than Target Race Pace

200m @ 30 seconds faster than Target Race Pace

2 minutes of rest between each run
Choose a target time for a distance you want to run. For example, you want to run a 5k in under 25 minutes, which works out to be a little over 8 min/mile pace.

We are going to train at a pace slightly faster than your goal pace but shorten the distances to maintain the intensity and speed.

Using the example of 8/min per mile pace your workout would look like

5 x 200m @ 7:30/mile pace

5 x 400m @ 7:45/mile pace

5 x 200m @ 7:30/mile pace