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
