Attack The Track

ATT “Higher or Lower” 10/6/19

ATT Higher Or Lower

Using either a treadmill, track or a flat fast section of path 200m long for an out and back.

Complete as many rounds as possible in a 20 minute timecap of:

200m Hard

200m Recovery

Each hard effort should get faster as you work through the repeats.

If you fail to go faster on the hard 200m effort slow down and add an extra 200m to the recovery (400m) and then repeat the hard effort. 

Pace accordingly and allow yourself some room early on to go faster later.

Score two ways:

Total number of hard 200m repetitions completed within the time cap. 
Record fastest 200m time

ATT “Threshold 642” 3/6/19

3 Rounds of “Threshold 642”

600m easy run 

200m hard run 

400m easy run 

200m hard run

200m easy run 

200m hard run

200m Walk between sets

2km Per Round

6km Total

Notes

Easy Run – This should be a run at a rate of perceived exertion of 6-7 out of 10 you should be breathing easy throughout.

Hard Run – This should be a run at a rate of perceived exertion of 9 out of 10 you should be working on getting you 200 time as low as possible whilst being able to hold thought each set.

ATT Speed Valley 27/5/19

We’re working with a descending pyramid and then all the way back up.
You’ll be looking for breakthrough times on the way down and holding on as close as possible on the way back up.

-500m hard pace
-200m rest interval
-400m hard pace
-200m rest interval
-300m hard pace
-200m rest interval
-200m hard pace
-200m rest interval
-100m hard pace
-200m rest interval
-200m hard pace
-200m rest interval
-300m hard pace
-200m rest interval
-400m hard pace
-200m rest interval
-500m hard pace
-200m rest interval

Total: 4700m
Excluding warm up and Cool down

Notes
Rest interval – Make sure you lower your HR sufficiently by either walking or jogging the 200m.
Make sure you mentally reset before the next interval and take on fluids. 

ATT 500m Benchmark – 20/5/19

Today’s workout looks to get a baseline Benchmark against a 500m Pace to carry forward to future workouts.
After a thorough warm up you’ll build the intensity through the first few sets before getting 2 attempts to set a benchmark for the distance.
Record your best 500m time.

1x 1000m MODERATE RPE 7-8
1x 500m HARD RPE 8
1x 1000m EASY RPE 5-6
1x 500m BENCHMARK RPE 10
1x 1000m EASY RPE 5-6
1x 500m BENCHMARK RPE 10

4500m TOTAL

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