Pre-Race Sharpener 4 x 200 m
A short session two or three days before a race with an easy run, four 200 m repeats and four strides, which keeps the legs sharp in the taper.
- Duration
- 44 minestimated
- Distance
- 8 kmestimated
- Effort
- 51
- 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 run | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalAnaerobic Quick and relaxed, not a sprint | 200 m | 112-118% threshold pace92-100% HRmax113-120% FTP |
| 2.2 | RecoveryRecovery Easy jog | 200 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalSprint Stride, relaxed | 15 s | 120-135% threshold pace85-100% HRmax125-145% FTP |
| 4.2 | RecoveryRecovery Walk or jog back | 45 s | 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
This short session belongs two or three days before a race. After 20 minutes of easy running you run four 200 m repeats at a quick pace, faster than your race pace but well short of a sprint, followed by four short strides. The total amount of fast running is small.
The aim is not fitness, which is already in place at this point, but to keep your legs feeling quick and responsive during the taper. Taper weeks with only easy running often leave runners feeling flat. A few fast, relaxed repeats wake up the nervous system without adding fatigue.
It suits runners with some race experience, before races from 5k to the marathon. Keep it relaxed and stop if anything feels tight. The day after, run easy or rest.
Tips
- Run the 200s smoothly, so you finish wanting more.
- Keep the whole session under 45 minutes.
- Wear the shoes you plan to race in.
Good for5k10kHalf marathonMarathon
Season phaseRace week