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One-Hour Workout: 2-4-6-8 Track Session

This week’s workout decreases in interval length while increasing the amount of reps.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s workout decreases in interval length while increasing the amount of reps. It’s a solid workout if you struggle with proper pacing—first, you need to go out at an easier effort for the longer distances so that you have room to grow when it gets to the 100s. (And with your hardest effort being last, pacing is key to not falter at the end.) Because you have multiple repeats of each distance, take note of how consistent you are each time. Ideally, you’re crossing the line within a couple seconds from your first to your last, negative splitting by a little bit each round if possible.

RELATED: How To Get Back To Speedwork

Warm-up
Start with four laps around the track, using the straightaways for dynamic stretches (long lunges, high skips, high knees, kicks to the front and side). Finish out with 6×100 meter strides, starting around 50 percent effort and building to all-out—focus on turnover and a forward lean from the ankles.

Main Set
2×400 at 75 percent effort, 200 easy jog recovery (the last 200 of this set and the following ones can start as a walk to prepare for the next round)
4×300 at 80 percent effort, 200 easy jog recovery
6×200 at 85 percent effort, 200 easy jog recovery
8×100 at 90 percent effort, 200 easy jog recovery

Cool-down
Run 2–4 laps easy

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