FAST MILE SUMMER WORKOUTS WITH HR GRAPHS

You know I love intervals and heart rate graphs. Here’s a breakdown of the first week of the Fast Mile Summer workouts. We specifically didn’t talk about heart rate on the plan - I want people concentrating on hitting their splits, and not necessarily focusing on their heart rates. One thing is for sure, it’s going to get high on test day!

Workout:

Fast Mile 6 minute Baseline Test

NOTES:

The biggest mistake people make on a short test like this is not feeling warmed up enough. I got plenty of movement in and had the time to work my heart rate up before taking off on the test. I paced it well but that last 90 seconds still felt like an eternity.

Workout:

Fast Mile Week 2 Day 1

10 sets

100m @ moderate to fast pace

100m @ recovery pace

Notes:

To me, this is a classic track workout. We would do this when I was training for hockey in college. Run down hard, walk back slowly. This time, I did it on a slight hill to promote good running form and to build my leg strength.

Workout:

Fast Mile Week 2, Day 2

10 sets

200m @ moderate pace

200m @ recovery pace

NOTES:

Return to the track! It felt so good to get out on the track last week for some fast running. My target times here were about 50 seconds of the ON interval, and 65 for the recovery. I was a little faster on the work intervals (average 47 seconds) and a little slower on the recoveries (average 69 seconds). The goal this week will be to push the recoveries paces a little bit.

the little spikes toward the end are the 5 sets of 100m strides I did after this workout.

That’s it for the first week of the Fast Mile Summer. Tune back to see how this week’s workouts go.

—Justin Miner

@justinminergain