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DO 20 MINUTES OF RUNNING BODY SPEEDS (SP) AT LEVEL 2 INTENSITY (70-75% of MHR): Do you remember how to do Body Speeds? You can do them at a track or on the road. First, warm up for 10-15 minutes. Now, if you're using a track, do 200-meter efforts where you gradually increase your speed over the 200-meter distance. The speed of the 200-meter effort depends on how fast you want to race. If you're on the road, you can do body speeds by gradually increasing your speed for 30 seconds followed by 60-90 seconds of recovery. Repeat the sequence for 20 minutes. Your speed at the end of the 30 seconds should be slightly faster than your desired racing speed. Cool down after the workout with 10-15 minutes of walking.
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