Workout Description

Why This Workout Is Medium

A simple single-modality running piece with built-in rest that pushes speed and pacing. Total running volume is only 1,200 meters, but the equal rest encourages hard efforts that can spike heart rate. Low skill and zero loading make it accessible, yet the intensity window and pacing demands challenge intermediate athletes.

Benchmark Times for Tosh

• Elite: <5:20
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >17:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three interval runs emphasize aerobic capacity and repeatability with controlled rest, challenging the engine while allowing partial recovery between efforts.
• Speed (7/10): Equal rest rewards fast, repeatable intervals; pace discipline and turnover are key for faster total times.
• Stamina (3/10): Muscular endurance plays a minor role, mostly in sustaining running mechanics under fatigue across the 400 and 600 segments.
• Power (2/10): Shorter segments invite a slightly punchy start, but the emphasis is on controlled speed over pure explosiveness.
• Flexibility (1/10): Basic hip, ankle, and thoracic mobility suffice; no advanced ranges of motion are required.
• Strength (1/10): No external load and minimal force requirements beyond bodyweight running reduce maximal strength demands.

Movements

• Run

Scaling Options

Scale to: 100/200/400 m with equal rest • Time-based efforts (0:45/1:30/2:15) with equal rest • Row/Ski (250/500/750 m) or Bike (0.3/0.6/0.9 mi) equivalents with equal rest

Scaling Explanation

These options preserve the interval structure, relative time-under-tension, and pacing intent while adjusting volume or modality to match capacity and available equipment.

Intended Stimulus

Fast but sustainable running with disciplined pacing. The 200 should feel sharp but not all-out, the 400 controlled at a hard mile-pace effort, and the 600 as a tough, steady push to the finish. Use the equal rest to bring your heart rate down and reset mechanics for the next distance.

Coach Insight

Open at 90–92% on the 200, settle into strong control on the 400, and hold form for a final grind on the 600. Keep splits honest—don’t chase a PR on the first run. Most important: run by effort relative to distance, not by the clock. Respect the increasing volume. Avoid overstriding and blowing up early. Keep tall posture, quick cadence, and smooth breathing during the rest.

Benchmark Notes

Times include both the runs and the prescribed equal rest intervals. Slower athletes may use the rest to fully recover and keep mechanics solid; faster athletes can attack each distance aggressively. Aim for consistent pacing that respects the increasing distances so you don’t crash on the 600.

Modality Profile

This is purely monostructural running. There is no gymnastics or external loading. The entire session focuses on cardiovascular output, pacing, and efficient mechanics across increasingly longer intervals with equal rest periods.

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