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DO 20 MINUTES OF RUNNING BODY SPEEDS (SP) AT LEVEL 2 INTENSITY (70-75% of MHR): Start with a 10- to 15-minute warmup. Then, if you're at the track, do 200-meter efforts during which you gradually increase your speed. If you're running on the road, do your Body Speeds by gradually increasing your speed over a 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 by walking and/or jogging for 10-15 minutes.
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