100m Intervals

This week is the start of my "Base 2" training phase. Now's the time to add some force, speed and muscular endurance training, as opposed to the pure endurance of Base 1.

So after work I squeezed in a 30-min run. I warmed up for 15mins by running around all the tracks and paths around the condo, many of which I've never seen before, despite living here since April '05!

Then....

3 x 100m @ 75% effort, with jog back to start point (16.2-16.7s)
3 x 100m @ 90% effort, walk back to start (13.9-14.2s)
3 x 100m @ 75% effort, jog back. (15.8-17.0s)

Cool-down until 30mins came up.

The 2nd set of 75% reps are supposed to be quicker than the first. Mine were about the same, but the effort level was slightly less than the first, so I reckon the theory is correct.

This 30min workout is best for Sprint/Olympic distance. I'll increase the reps and decrease the % effort in future.