New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.
Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).
This week’s run speed workout comes from Tom Manzi, a USAT Level II coach with Joe Friel’s Training Bible Coaching company since 1997. Manzi, who splits his time between southern Arizona and the Jersey Shore, uses this workout with his many of his athletes, who range from newbies to elites.
Early-Season Run Speed Workout:
Warmup
20 mins easy, build pace every 5 mins
Include some 20 to 30 sec pickups, increase to max effort in the final 5 mins.
Main set
1 min hard, 1 min easy. Repeat 10 times.
Ensure the hard is sustained max effort, the easy should be jog/walk.
Cool-down
10–15 mins easy