Tuesday Intervals

Just a reminder... always start your workout with a light jog and about 10 - 15 minutes of dynamic stretching (high knees, A-skips, B-skips, lunges, etc...) and end with another light jog and stretching for cool down.

Workout suggestion - GET A WORKOUT JOURNAL or RECORD YOUR WORKOUTS &TIMES IN YOUR PHONE SO YOU CAN COMPARE YOUR PROGRESS!

Intervals:

This workout should be performed at 80-95% effort.

10 x 100m in 10 minutes - run 100m with 60 seconds rest on return to starting line.
*keep time of your runs - and make sure your effort level is falling in the 80-95% range.

PR of 12s should be running between  12.6 - 15 second on each run.
PR of 13s should be running no slower than 16.2 seconds
PR of 14s should be running no slower than  17.5 seconds
PR of 15s no slower than 18.7 seconds
PR of 16s no slower than 20 seconds

To figure out your range:

PR/0.8 for slowest pace  and PR/0.95 for fastest pace