Yancy Camp Workout 148

Start timer, 200m run, the moment the clock hits 1min, run 2nd 200m, the moment the clocks hits 2min, run 3rd 200m, continue repeating until you finish 20. Hit these fast but the short rest period is going to drive the pace down pretty quick. I’d like to see you a little faster than mile/1600m race pace for every rep. Example – I’m a 4:50 miler/1600m right now and a 4:50 would put my 200m average at 36.25sec. For this workout I’d be in the 33-35sec range. You may come up with your pace and not be able to hit it for all 20 and that’s absolutely fine. Select a pace that you can maintain without form breakdown but don’t cheat the recovery. Every time the timer hits the minute mark – go! Don’t be afraid to scale down this workout (18/16/14/12/10 or even fewer reps is fine)
Start and finish the 200m workout w/15min with low end aerobic training zone pace run.
*Aerobic training zone pace is 75-85% of max HR or if going by feel, comfortably fast.

2nd phase: Bucket step ups x 20, sandbell bent rows x 20, continue repeating 18/18, 16/16/, 14/14/, 12/12/, 10/10. **Start and finish the 200m workout w/15min Lydiard pace run