Menu

One-Hour Workout: Early-Season Run Speed

  • By Jené Shaw
  • Published Jan 29, 2013
Photo: Shutterstock.com

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s run speed workout comes from Tom Manzi, a USAT Level II coach with Joe Friel’s Training Bible Coaching company since 1997. Manzi, who splits his time between southern Arizona and the Jersey Shore, uses this workout with his many of his athletes, who range from newbies to elites.

Early-Season Run Speed Workout:

Warmup
20 mins easy, build pace every 5 mins
Include some 20 to 30 sec pickups, increase to max effort in the final 5 mins.

Main set
1 min hard, 1 min easy. Repeat 10 times.
Ensure the hard is sustained max effort, the easy should be jog/walk.

Cool-down
10–15 mins easy

RELATED – One-Hour Workout: The Mountain Goat

FILED UNDER: Run / Training TAGS: /

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a four-time Ironman finisher and a USAT Level 1 certified coach

Sign up for our free e-newsletter, SBR Report!

Subscribe to the FREE Triathlete weekly newsletter