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Tue, Jun 25

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Forest Field

Speed Workout with DTC

Join our Fall Training Group for some running workouts!

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Speed Workout with DTC
Speed Workout with DTC

Time & Location

Jun 25, 2024, 6:00 PM – 7:30 PM

Forest Field, 2100 E Centerville Station Rd, Washington Township, OH 45458, USA

Guests

About the Event

If you're curious about speed workouts or just looking for some accountability/company as you push to that next level, we're here for it! 

We have workout options for all abilities, and our coaches can help you navigate the option that works best for you!

This run will consist of steady intervals.

Workout Options:

(a) Goal - improve general strength (best for new runners, those on the mend, new to speedwork)

Warm-up 5-10 minutes (walk/jog)

6 x 2 minutes @ 70% effort with 90s recovery (standing or walking) between reps

Cool-down 5-10 minutes (walk/jog)

*Harder - add reps, increase effort to 80%, or reduce rest to 60s // Easier - increase R by up to 30s

(b) Goal - improve speed endurance (best for intermediate or seasoned runners, half and full marathoners)

Warm-up 10-15 minutes (progressive walk/jog)

4-6 x 4 minutes @ 70-75% effort or 10k race pace with 90s R

Cool-down 10-20 minutes (walk/jog)

*Harder - add reps, increase effort to 5k, or reduce rest by up to 30s // Easier - increase R by up to 30s, do less reps

(c) Goal - improve threshold (best for intermediate or seasoned runners, up to half marathoners)

Warm-up 10-15 minutes (progressive walk/jog)

8-10 x 2 minutes @ 5k race pace (80%) on odd reps / 10k (70%) on even reps - all with 60s recovery (walking or jogging) between reps

Cool-down 10-15 minutes (walk/jog)

*Harder - add reps, increase effort from 5k to 3k, or reduce rest by up to 30s // Easier - do less reps or cut reps to 90s

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