Tuesday Speed Workout

This week, we asked members of our Boston Racing Team and OTQ program to share their favorite workouts for some extra training inspiration that can suit any runner––from a miler to a marathoner.

Pat Gregory, a 4:00.90 miler, shared his favorite speed workout with us for you to try on your own:

4 x 300 at mile race pace, 150 slow jog, 150 at 800 race pace.
4-5’ recovery between sets.

A note from Pat:
"I like this workout a lot because 300 meters at mile race pace is manageable and smooth, but you get to work on shifting gears and getting in some true quality speed when you roll into the 150 after a short jog. This teaches your body how to change gears in the final stages of a shorter race.

It’s a good workout to do on your own because the intervals are short enough that it’s manageable without a training partner to share the work with, and it’s relatively low in volume so it’s not a super long grind on the track."

Strava: https://www.strava.com/clubs/176890/group_events/690651?new=true

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