200m / 1km / 200m

Combination running workout that mixes short sprints with endurance repetitions. Objective is to build speed on tired legs.

Warm Up

  • 5 minutes slow-paced jogging
  • 3 Sets of Strides
    • Run 75m (approximate) at a fast pace (about 80% of your sprint speed)
    • Jog back slowly. THIS EQUALS 1 SET
  • Rest for 3 minutes


Main Workout (200m / 1km / 200m)

  • Sprint 200m then walk 200m
  • Repeat 2 times
  • Run fast for 1km, then walk for 400m
  • Repeat 2 times
  • REPEAT continuously for a total of either 15/20/25/30 minutes


Cool Down

  • 5 minutes slow-paced jogging


Workout Notes

  • This workout must be done on a flat route.
  • Your 200m pace should be a sprint (maximum pace).
  • Your 1km pace should feel like approximately 80% of your maximum speed (5km race pace). 
  • You should be out of breath by the end of each segment of fast-paced running.  If you are not breathing hard, then you are not pushing hard enough!
  • The period of walking is your recovery time, which allows your heart rate to lower so that you can push hard again on the next fast-paced segment.  Don’t be tempted to go faster than walking during this recovery period.


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