Time Trial & 200m Repeats

Workout - Time Trial & 200m Repeats

• 10min @ 10'00''/km
• 2.0km @ 5'00''/km
• 6min rest
• 8 lots of:
  • 200m @ 5'07''/km
  • 200m @ 10'00''/km
• 5min @ 10'00''/km

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Intro

This breakdown covers RUNNING A 2KM TIME TRIAL…Why Did I Do The Reps Afterwards! from That Running Guy. The video is worth watching for full context, but here’s what you need to run the workout today.

Key points

• Warm-up: two easy laps on the track, then two more laps with 100 m strides to activate your legs.
• Main set: a 2 km time trial taking roughly 7 minutes at about 3:30 min/km pace. Splits come in around 70 s, 84 s, 83 s, and 77 s per 200 m, with a final time of 6:58.
• Post-run: 8 x 200 m repeats at 36-38 seconds each (about 5-6 km/h faster than time trial pace) to build speed and recovery capacity.
• Body awareness: pay attention to how your body responds (tight hamstrings often stem from glute issues). Build in regular stretching and foam rolling, and take easy days after hard sessions.

Workout example

1. Warm-up: 2 easy laps + 2 laps of 100 m strides.
2. Pre-TT: 4 x 100 m at a manageable effort to loosen the legs.
3. 2 km time trial: target ~3:30 min/km (around 6:58 total). Aim for roughly 84 seconds per 200 m, adjusting based on current fitness.
4. Recovery reps: 8 x 200 m at 36-38 seconds. Keep the first few relaxed, build speed on the straights, and back off if you feel any tightness.
5. Cool-down: easy jog, stretch hamstrings and glutes, foam roll.

Closing note

Run this 2 km time trial and the 8 x 200 m repeats, adjusting paces to match your recent race times in the Pacing app.

References

• RUNNING A 2KM TIME TRIAL…Why Did I Do The Reps Afterwards! - YouTube (YouTube Video)