Easier version
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VO2 MaxRPE 10HardPro Level★★★★☆
SPEED SANDWICH (LONG)
Fast 200m intervals bookending sustained tempo block - neuromuscular activation before and after threshold work.
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Prime neuromuscular system, maintain speed qualities during threshold work, and test ability to run fast when fatigued.
Workout Overview
Duration
1h 15m
Distance
13km
Intensity
10/10
Target Race
5K
Terrain
track
Difficulty
★★★★☆
Tags
mixed workouttemposprintssandwichcomplex
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 43
20% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 2 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 3 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 4 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 5 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 6 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 7 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 8 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 9 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 10 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 11 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 12 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 13 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 14 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 15 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 16 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 17 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 18 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 19 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 20 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 21 of 43
1% of workout
20min Tempo pace
Training ZoneTempo
Effort Level
7/10
Duration20m
“Tempo pace effort”
Segment 22 of 43
27% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 23 of 43
3% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 24 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 25 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 26 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 27 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 28 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 29 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 30 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 31 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 32 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 33 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 34 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 35 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 36 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 37 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 38 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 39 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 40 of 43
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 41 of 43
1% of workout
200m 3K pace
Training ZoneNeuromuscular
Effort Level
9/10
Duration42s
* Estimated at 3:26/km pace for neuromuscular effort
“3K pace effort”
Segment 42 of 43
1% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 43 of 43
13% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:15
Training Purpose
Prime neuromuscular system, maintain speed qualities during threshold work, and test ability to run fast when fatigued.
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
Speed Sandwich
Fast 200m intervals bookending sustained tempo block - neuromuscular activation before and after threshold work.
Speed Sandwich
Repeat 1x: Fast 200m intervals bookending sustained tempo block - neuromuscular activation before and after threshold work.
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.