Fast and Active
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- For this workout, keep the intensity high on the intenvals, and in between jog at a pace three times slower. So if you run your 400s (每sets 400米平均時間) in 70 seconds, jog for three minutes and 30 seconds (中間給自己2分30秒緩走). Do any of these workouts in place of regular speedwork once every two or three weeks during a training cycle. (以下有三種，可以每星期輪流來做)
- 1. Workout: 14-16 times 200m
- Interval Pace: 5-7 seconds slower than all-out pace
- Recovery Pace: 200m jog at 3 times slower than interval time
- 2. Workout: 10 times 300m
- Interval Pace: 7-10 seconds slower than all-out pace
- Recovery Pace: 300m jog at 3 times slower than interval time
- 3. Workout: 8 times 400m
- Interval Pace: 10-15 seconds slower than all-out pace
- Recovery Pace: 400m jog at 3 times slower than interval time
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註1：all-out pace 即是盡全力去衝特定距離, 當自己是跑200m/300m/400m 選手的速度
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| 註2：中間休息步速比之前時間上慢3倍, 例如跑12km/h (5:00m/km) interval pace, recovery pace 應該是 4/km/h (15:00m/km) |
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1小時30分半馬，小弟有排都追唔到閣下。
