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 execute the workout today.
Key Points
- Warm‑up: Start with two easy laps on the track, then add 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. The 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 × 200 m repeats at 36‑38 seconds each—that’s 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. Take a few easy days after hard sessions to prevent small problems from becoming bigger ones.
Workout Example
- Warm‑up – 2 easy laps + 2 laps of 100‑m strides.
- Pre‑TT – 4 × 100 m at a manageable effort (just to loosen the legs).
- 2 km Time Trial – target ~3:30 min/km (around 6:58 total). Aim for roughly 84 seconds per 200 m lap, adjusting based on your current fitness.
- Recovery Reps – 8 × 200 m at 36‑38 seconds. Keep the first few relaxed, build speed on the straights, and dial back if you feel any tightness.
- Cool‑down – easy jog, stretch hamstrings and glute, foam roll.
Closing Note
Run this 2 km time trial and the 8 × 200 m repeats, adjusting paces to match your recent race times in the Pacing app. Stay healthy and keep moving forward.