RUNNING A 2KM TIME TRIAL…Why Did I Do The Reps Afterwards! - That Running Guy

Aug 13, 2025

Intro

This is a quick summary of RUNNING A 2KM TIME TRIAL…Why Did I Do The Reps Afterwards! from That Running Guy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Warm‑up: two easy laps on the track followed by two more laps of 100‑m strides to get the muscles ready.
Main set: a 2 km time trial (about 7 minutes total, roughly 3:30 min/km) with splits of ~70 s, 84 s, 83 s, and 77 s per 200 m lap, finishing in 6:58.
Post‑run: 8 × 200 m repeats at 36‑38 seconds each (about 5‑6 km/h faster than the TT pace) to work speed and recovery.
Practical tips: listen to your body (hamstring tightness can be a glute issue), incorporate regular stretching/rolling, and take a few easy days after a hard session to avoid turning a ‘nickel’ injury into a bigger problem.

Workout Example

Warm‑up – 2 easy laps + 2 laps of 100‑m strides.
Pre‑TT – 4 × 100 m at a reasonable effort (just to get the legs moving).
2 km Time Trial – aim for ~3:30 min/km (≈6:58 total). Try to keep each 200 m lap around 84 seconds, adjusting for your own fitness.
Recovery Reps – 8 × 200 m at 36‑38 seconds each. Start easy, then pick up the pace on the straights; stop if you feel tightness.
Cool‑down – easy jog, stretch hamstrings and right glute, use foam‑roller.

Closing Note

Give this 2 km TT and the 8 × 200 m repeat workout a try, tweaking the paces to match your own recent race times in the Pacing app. Stay tuned, stay healthy, and keep running forward!