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IntervalsRPE 2.3All Out★★★★☆
SPEEDY GONZALES SPECIAL 🐭💨 (ARRIBA ARRIBA!)
¡Ándale! ¡Ándale! ¡Arriba! ¡Arriba! Get ready to run faster than the fastest mouse in all of Mexico with these zippy 80m intervals. Perfect for building speed with Mexican flair!
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: Develop acceleration and short speed endurance through 80m intervals, ideal for improving speed over moderate sprint distances.
Workout Overview
Duration
45m
Distance
5km
Intensity
2.3/10
Target Race
100m
Terrain
track
Difficulty
★★★★☆
Tags
speedtrackshort80mspeedy-gonzalesmouseacceleration
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration18m
“Get ready to run faster than a mouse escaping Sylvester!”
Segment 1 of 18
28% of workout
80m Mouse Dash
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Run like you're the fastest mouse in all of Mexico”
Segment 2 of 18
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Siesta recovery while planning your next escape”
Segment 3 of 18
6% of workout
80m Mouse Dash
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Run like you're the fastest mouse in all of Mexico”
Segment 4 of 18
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Siesta recovery while planning your next escape”
Segment 5 of 18
6% of workout
80m Mouse Dash
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Run like you're the fastest mouse in all of Mexico”
Segment 6 of 18
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Siesta recovery while planning your next escape”
Segment 7 of 18
6% of workout
80m Mouse Dash
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Run like you're the fastest mouse in all of Mexico”
Segment 8 of 18
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Siesta recovery while planning your next escape”
Segment 9 of 18
6% of workout
80m Mouse Dash
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Run like you're the fastest mouse in all of Mexico”
Segment 10 of 18
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Siesta recovery while planning your next escape”
Segment 11 of 18
6% of workout
80m Mouse Dash
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Run like you're the fastest mouse in all of Mexico”
Segment 12 of 18
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Siesta recovery while planning your next escape”
Segment 13 of 18
6% of workout
80m Mouse Dash
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Run like you're the fastest mouse in all of Mexico”
Segment 14 of 18
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Siesta recovery while planning your next escape”
Segment 15 of 18
6% of workout
80m Mouse Dash
Training ZoneNeuromuscular
Effort Level
9/10
Duration17s
* Estimated at 3:26/km pace for neuromuscular effort
“Run like you're the fastest mouse in all of Mexico”
Segment 16 of 18
0% of workout
Recovery
Training ZoneRecovery
Effort Level
1/10
Duration4m
“Siesta recovery while planning your next escape”
Segment 17 of 18
6% of workout
COOLDOWN
Training ZoneRecovery
Effort Level
2/10
Duration12m
“Cool down like you just outsmarted every cat in Mexico”
Segment 18 of 18
19% of workout
0:00
0:15
0:30
0:45
1:00
1:04
Training Purpose
Develop acceleration and short speed endurance through 80m intervals, ideal for improving speed over moderate sprint distances.
Duration
18m
Zone
Easy
Notes
- •10 minutes easy running through Mexican countryside
- •8 minutes dynamic stretching with salsa moves
- •2x100m accelerations with mouse-like quickness
2
Fastest Mouse Challenge
8 x 80m at mouse speed - ¡Arriba! ¡Arriba! ¡Ándale!
Fastest Mouse Challenge Pattern
Repeat 8x: 8 rounds of 80m mouse dash followed by recovery
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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.