30/03/2016

THE LONG 200

4 rounds: 4x (200m ON, 200m OFF)

5min rest between rounds

Total: 6400m

Workout Details: Run 200m ON (fast), run 200m OFF (easy), repeat cycle for a total of 4 sets. Rest

5min. Repeat for an additional 3 rounds.

Workout Pacing: The 200m ON should be at your mile PR pace. You will pick your 200m OFF pace.

Every 200m ON and OFF time should be consistent for the entire workout. The OFF pace is not

designed to be slow.

Rich ran his 200m ONs in 40sec and his 200m OFFs in 60sec.

Camille ran her 200m ONs in 45sec and her 200m OFFs in 65sec (in Boulder, CO)