Speed Workout with DTC

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 a variety of paced intervals to improve pacing.

Workout Options:

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

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

2 x 400m @ 5k w 200m R

2 x 400m @ 10k w 200m R

2 x 400m @ 15k w 200m R

800-1600m @ HM

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

*Harder - add reps // Easier - less or shorter reps, walk R, 

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

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

2-4 x 400m @ 5k with 100m walk R

1-2 x 1000m @ 10k with 100m walk R 

400m jog

2-4 x 400m @ 5k with 100m walk R

1-2 x 1000m @ 10k with 100m walk R Cool-down 10-20 minutes (walk/jog)

*Harder - increase distances, jog or run R, push the last 200m of the 1ks // Easier - reduce distance by 100-200m, reduce effort to (10k / 15k), walk R

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

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

400m @ 5k w 200m R 1200m @ 15k w 200m R 400m @ 5k w 200m R

1200m @ 15k w 200m R

400m @ 5k w 200m R

1200m @ 15k Cool-down 10-20 minutes (walk/jog)

*Harder - push 400m closer to 3k, reduce rest by 100m, or jog or run R // Easier - reduce distance by 100-200m, walk R