Speedwork Sessions #19 – Just 100

There are different types of speedwork sessions based on your goal race.

If your goal race is the 5k, then today’s session is ideal.  It’s short & sharp.

This workout is called Just 100.  It’s anything but Just.

The run distances are short, so go hard.

The key to this workout is your recoveries.

Just 100

The Warm Up

  • 3 laps / 1 Mile @ Recovery Pace
  • 6 x 80m Strides with jog backs

The Workout

  • Walk 100m
  • Run 100m
  • Walk 100m
  • Run 100m
  • Recovery Run 100m
  • Run 100m
  • Recovery Run 100m
  • Run 100m

Repeat x 5

The Cooldown

2 laps / 800-1,000m @ Recovery pace.


For optimal recovery, include a 10 minute mobility cooldown.