Easier version
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IntervalsRPE 6.8HardPro Level★★★★★

THE 200M BLITZ (LONG)

30x200m with rotating effort: 3 fast, 1 float pattern

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: High rep count with built-in active recovery

Workout Overview

Duration
1h 20m
Distance
14km
Intensity
6.8/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
200mhigh volumepattern

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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 119
13% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 2 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 3 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 4 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 5 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 6 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 7 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 8 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 9 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 10 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 11 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 12 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 13 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 14 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 15 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 16 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 17 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 18 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 19 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 20 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 21 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 22 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 23 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 24 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 25 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 26 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 27 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 28 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 29 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 30 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 31 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 32 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 33 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 34 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 35 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 36 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 37 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 38 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 39 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 40 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 41 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 42 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 43 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 44 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 45 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 46 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 47 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 48 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 49 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 50 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 51 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 52 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 53 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 54 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 55 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 56 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 57 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 58 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 59 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 60 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 61 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 62 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 63 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 64 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 65 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 66 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 67 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 68 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 69 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 70 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 71 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 72 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 73 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 74 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 75 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 76 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 77 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 78 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 79 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 80 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 81 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 82 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 83 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 84 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 85 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 86 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 87 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 88 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 89 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 90 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 91 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 92 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 93 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 94 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 95 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 96 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 97 of 119
1% of workout
200m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration48s
* Estimated at 3:53/km pace for vo2 max effort
“3K pace effort”
Segment 98 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 99 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 100 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 101 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 102 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 103 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 104 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 105 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 106 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 107 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 108 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 109 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 110 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 111 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 112 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 113 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 114 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 115 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 116 of 119
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration45s
“Easy recovery”
Segment 117 of 119
1% of workout
200m Tempo
Training ZoneTempo
Effort Level
6/10
Duration56s
* Estimated at 4:32/km pace for tempo effort
“Tempo effort”
Segment 118 of 119
1% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 119 of 119
8% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:45
1:59

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

High rep count with built-in active recovery

1

Dynamic Warmup

Thorough warmup with easy running, dynamic drills, and strides

Effort Level
RPE 3
Light
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

The 200m Blitz

30x200m with rotating effort: 3 fast, 1 float pattern

The 200m Blitz
Repeat 3x: 30x200m with rotating effort: 3 fast, 1 float pattern
3
×
1
200m 3K pace
RPE 9
Maximum
Duration
200m
Effort Zone
VO2 Max

“3K pace effort”

2
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

3
200m 3K pace
RPE 9
Maximum
Duration
200m
Effort Zone
VO2 Max

“3K pace effort”

4
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

5
200m 3K pace
RPE 9
Maximum
Duration
200m
Effort Zone
VO2 Max

“3K pace effort”

6
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

7
200m 3K pace
RPE 9
Maximum
Duration
200m
Effort Zone
VO2 Max

“3K pace effort”

8
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

9
200m 3K pace
RPE 9
Maximum
Duration
200m
Effort Zone
VO2 Max

“3K pace effort”

10
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

11
200m 3K pace
RPE 9
Maximum
Duration
200m
Effort Zone
VO2 Max

“3K pace effort”

12
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

13
200m 3K pace
RPE 9
Maximum
Duration
200m
Effort Zone
VO2 Max

“3K pace effort”

14
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

15
200m 3K pace
RPE 9
Maximum
Duration
200m
Effort Zone
VO2 Max

“3K pace effort”

16
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

17
200m 3K pace
RPE 9
Maximum
Duration
200m
Effort Zone
VO2 Max

“3K pace effort”

18
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

19
200m 3K pace
RPE 9
Maximum
Duration
200m
Effort Zone
VO2 Max

“3K pace effort”

20
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

21
200m Tempo
RPE 6
Hard
Duration
200m
Effort Zone
Tempo

“Tempo effort”

22
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

23
200m Tempo
RPE 6
Hard
Duration
200m
Effort Zone
Tempo

“Tempo effort”

24
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

25
200m Tempo
RPE 6
Hard
Duration
200m
Effort Zone
Tempo

“Tempo effort”

26
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

27
200m Tempo
RPE 6
Hard
Duration
200m
Effort Zone
Tempo

“Tempo effort”

28
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

29
200m Tempo
RPE 6
Hard
Duration
200m
Effort Zone
Tempo

“Tempo effort”

30
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

31
200m Tempo
RPE 6
Hard
Duration
200m
Effort Zone
Tempo

“Tempo effort”

32
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

33
200m Tempo
RPE 6
Hard
Duration
200m
Effort Zone
Tempo

“Tempo effort”

34
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

35
200m Tempo
RPE 6
Hard
Duration
200m
Effort Zone
Tempo

“Tempo effort”

36
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

37
200m Tempo
RPE 6
Hard
Duration
200m
Effort Zone
Tempo

“Tempo effort”

38
Recovery
RPE 2
Easy
Duration
45s
Effort Zone
Recovery

“Easy recovery”

39
200m Tempo
RPE 6
Hard
Duration
200m
Effort Zone
Tempo

“Tempo effort”

Notes
  • •Focus on maintaining consistent effort
  • •Use recovery periods wisely
  • •Stay mentally engaged throughout
3

Active Cooldown

Easy running to gradually lower heart rate and begin recovery

Effort Level
RPE 2
Easy
Duration
10m
Zone
Easy
Notes
  • •Start very easy, gradually slow down
  • •Focus on deep, relaxed breathing
  • •Prepare for stretching and foam rolling
  • •Hydrate and refuel within 30 minutes

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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.