8 x 150 m Fast and Relaxed
Eight 150 m repeats at a fast but relaxed pace with a walk back, a step up from strides that builds speed and good form at high speed.
- Duration
- 45 minestimated
- Distance
- 8.4 kmestimated
- Effort
- 55
- Level
- Intermediate
- Focus zone
- Sprint
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 | IntervalSprint 150 m, fast and relaxed | 150 m | 125-140% threshold pace85-100% HRmax130-155% FTP |
| 4.2 | RecoveryRecovery Walk back | 150 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
A 150 m repeat is longer than a stride and shorter than a typical track interval. You run eight of them at about 90 % of your top speed, fast but relaxed, and walk back to the start after each one. The full recovery keeps every repeat smooth.
The extra distance compared with strides asks you to hold good form after the acceleration, when tension tends to creep into the shoulders and face. That is the skill this session trains. It builds speed and running economy without the fatigue of longer fast repeats.
It suits intermediate runners who already do strides regularly. Use it once a week in the base or build phase, on a track or a flat path. Progress to ten repeats before you increase the speed.
Tips
- Accelerate over the first 30 m, then hold the speed.
- Keep your face and hands loose.
- Walk back slowly so each repeat starts fresh.
Good for5k10kMile
Season phaseBaseBuild