| RBR: Recovery Between Reps |
| RBS: Recovery Between Sets (in Minutes) |
| ID | Sets | RBS | Description | RBR | Notes |
|---|---|---|---|---|---|
| A | 4 | 5 | 2x200, 100 | 2 minutes | |
| B | 3 | 5 | 4x200 | 30 seconds | |
| C | 3 | 6 | 2x250, 150 | 2 1/2 minutes | |
| D | 3 | 6 | 2x200, 300 | 60 seconds | |
| E | 3 | 8 | 3x300 | 75 seconds | |
| F | 3 | 8 | 300, 100 | 60 seconds | |
| G | 1 | N/A | 3x500 | 7 minutes | Each one gradually faster |
| H | 1 | N/A | 2x500 | Full Recovery | |
| I | 1 | N/A | 5x250 | 6 minutes | |
| J | 1 | N/A | 4x200 | 6 minutes | Steep uphill run, jog down |
| K | 1 | N/A | 600 | ||
| L | 1 | N/A | 10x100 | 30 seconds | |
| M | 1 | N/A | 3x400 | 6 minutes | |
| N | 1 | N/A | 6x150 | 6 minutes |
To clarify this table, let's examine Workout A at the top of the table.
This workout entails running 200 meters, waiting 2 minutes, running 200 meters, waiting 2 minutes, running 100 meters and then waiting 5 minutes. You have just finished 1 set. Three more sets and you'll complete this workout.
Consistency is critical in workouts. Don't run intervals at substantially different paces. If you increase or slow down two seconds or more at the same distance, then you're confusing your body. You're not learning to pace properly.
Once you do a workout, do it again in a few weeks, attempting to improve your time. For example, let's look at Workout E (3 sets of 3x300). If you average 51 seconds for all 9 of these intervals, try the workout again in a few weeks, and try to average 50.5 seconds.
Some of these recovery periods are difficult. If you're sticking with the proposed recovery, but find that you're slowing down substantially, it means you are running the earlier intervals too fast.
As with all workouts, you can alter the intensity, recovery periods, distances and the number of intervals. Record your workouts accurately so you can compare fairly when you repeat the workout. Be cognizant of ALL your workouts, and do not underestimate the importance of rest and nutrition.