Race Simulation 1500

Warm up

300 w/u choice, mixing in some drills.

200 as 25 fast/25easy.

MS:

100-75-50-25 fast on 10″ rest.

100 transitioning from fast to RP on 40″ rest.

200-150-100-50 on 15″ rest, middle of race effort.

Cool Down

150 easy your choice mix it up

Race Simulation 2500

300 w/u choice, mixing in some drills.

200 as 25 fast/25easy.

MS:

2 rounds of…

(100-75-50-25 fast on 10″ rest.

100 transitioning from fast to RP on 2′.

200-150-100-50 on 3 red line rest, middle of race effort.

150 easy your choice mix it up on 30″rest.)

 

Race Simulation 5000

800 every 4th length as scull or fist.

3×200 odds 25FAST/25very easy, evens 50build/25F/25 ez back. On 3′.

MS: 3 rounds of…

(100-75-50-25 fast on 10″ rest.

2×125 transitioning from fast to RP on 1:45.

200-150-100-50 on 2:40, 1:55, 1:15, 35!- intervals get harder.

250 easy your choice mix it up on 30″rest.)