The Michigan Workout

I am blogging this to come back to later on.  A workout that I want to try after RCM.

Here is what the workout looks like for different experience levels. Be warned, this is NOT an easy workouts. Even top college and professional athletes perceive it as one of the hardest workouts they do.

 Beginner: 2-mile warmup, 2 miles at marathon pace, 1 mile at 5K pace, 1 mile at marathon pace, 800 meters as fast as you can, 2-mile cooldown. Note: This is a continuous session: NO REST INTERVALS

 Intermediate: 2-mile warmup, 2 miles at marathon pace, 1 mile at 5K pace, 2 miles at marathon pace, 800m at 5K pace, 2 miles at marathon pace. Note: This is a continuous session: NO REST INTERVALS

 Advanced: 2-mile warmup, 2 miles at marathon pace, 1 mile at 5K pace, 2 miles at marathon pace, 800m at 5K pace, 2 miles at marathon pace, 400 meters fast as you can, 2-mile cooldown. Note: This is a continuous session: NO REST INTERVALS

In the various versions of the Michigan workout, you’re alternating between running at marathon pace and 5K pace. The first 2 miles at marathon pace and 1 mile at 5K pace shouldn’t be terribly difficult hard. However, as the workout progresses, you’re going to have to convince yourself you can pick up the pace again.

 

Not only is this workout a great lactate clearance session, it also trains your mind to let go of its preconceptions about what it can do. You’ll inevitably hit that second or third pick up and think, “I can’t go any faster” — just like you would during a race. Now is the time to teach yourself how to overcome this doubt.

Taken from: http://running.competitor.com/2014/01/training/teaching-yourself-how-to-race_60581/3#59ppFeplVquEhdGa.99

 

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