200 m On, 200 m Float, 8 Rounds
Eight rounds of 200 m at mile pace and 200 m float at a steady aerobic pace, continuous speed work that builds economy and recovery on the move.
- Duration
- 49 minestimated
- Distance
- 9.2 kmestimated
- Effort
- 60
- Level
- Intermediate
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | Warm-upRecovery Drills, skips, high knees, heel flicks | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 3.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic 200 m, mile pace | 200 m | 115-120% threshold pace92-100% HRmax116-123% FTP |
| 4.2 | RecoveryEndurance Float 200 m, steady | 200 m | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This session keeps you moving for 3.2 km. You run 200 m at mile pace and then float 200 m at a steady aerobic pace, and repeat that eight times without stopping. The float is faster than a jog, roughly the pace of an easy to moderate run.
Because the recovery is a float, your heart rate stays higher than in a session with jogs, and you learn to settle quickly after a fast section. The 200s should still feel smooth and fast. If the float slows to a shuffle, the fast sections were too quick.
It suits intermediate runners who know 200 m repeats with jog recoveries. Use it in the base or build phase every one to two weeks. To progress, add two more rounds.
Tips
- Keep the float steady rather than slow.
- Use the track markings to change pace at the right point.
- Run the 200s with quick, relaxed steps.
Good forMile5k10k
Season phaseBaseBuild