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Workouts

One-Hour Workout: Run Speedwork For Short-Course Racing

This workout targets a sprint or Olympic-distance athlete looking to add a bit more speed to their fitness.

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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 bike workout comes from coach Andrew Dollar of Nashville-based FTP coaching (Ftpcoaching.com). “This workout targets a sprint- or Olympic-distance athlete looking to add a bit more speed to their fitness,” Dollar says. “This can be performed on a track or the open road with the use of a GPS watch.”

RELATED: Do Speedwork Now, Benefit Later

One-Hour Workout: Run Speedwork for Short-Course Racing

Warm-up
15 min with four 30-sec strides

Main Set
4-6 x 3/4 mile alternating between 10K pace and 5K pace with an easy ¼-mile jog in between.

Cool-down
10 min at a very easy pace

RELATED: How To Get Back To Speedwork

More one-hour workouts.