Yancy Camp Workout 40

400m run x 10 w/60sec rest between. After finishing 10th 400m, rest x 2min, 1600m run x 1 at tempo pace. 400m run pace should be at a pace where you’re going to be able to continue repeating the last 9 at the same pace you hit the 1st one in. Fast but not blowing yourself up early on to where you can’t come back and continue repeating.
*Tempo pace is appx 85-90% of max HR, or if going by feel, comfortably fast but right on the verge of uncomfortable.

Bonus Workout: I have Laura doing 1-2 long climbing workouts each week at an aerobic training zone pace. The workouts are 1-2 hours in length. All the athletes have access to mountain terrain or an incline treadmill. If you don’t have access to either, you can go for a long treadmill run at 15%. I don’t recommend going for the 1-2 hour range unless you’re used to logging this type of mileage/time on your feet. Pick a time frame that’s slightly longer than what your current long run time would consist of. Keep in mind that ascending is less impact on your body. There’s nothing exciting about a long treadmill run but the climbing volume will definitely pay off. Find a good Netflix movie or documentary and let’s get it!
*Aerobic training zone pace is 75-85% of max HR, or if going by feel, fast but always feeling comfortable you could crank up the pace.
*If you do have access to an incline treadmill for this training session, change the % every 10min starting with 20%, 30%, 40%, 30%, 20%, 30%, 40%, etc.