10 (25 x 25)…Translation Please

This week a lot of us had an odd-looking speed workout on our schedule. It looked like this –> 10min WU 10(25×25) 10min CD. What is that?!? It’s called a “Repeat Workout” and they can be a lot of fun.

This funny looking workout is speed training you can do anywhere, so you don’t need a track. It’s called a Repeat Workout as we are repeating a pattern over and over. So let’s decode this workout.

10min WU = 10 minutes of easy warm-up. Think your Saturday pace.
10(25×25) = 10 repeats of 25 seconds fast then 25 seconds slow.
10min CD = 10 minutes of easy cool-down.

The easiest way to do this workout is with a digital watch, but you could also guess and go about 200 meters, or between a couple of telephone poles in your neighborhood. The goal is to vary your pace every 25 seconds. But don’t go out too fast! You want to keep the same fast speed all 10 times. If you go too fast for the first 3 or 4, you’ll know it because the difference between your “fast” and “slow” pace will be non-existent by your 8th or 9th repeat. But you’ll get the hang of it. These can really be fun. I actually like doing them in the neighborhood, three houses fast, three houses not so fast…

For more info about this workout or others on our calendar, visit this blog posting which details all our workouts.