Speedwork Sessions #29 – The Gornsky

The Gornsky is a workout inspired by a friend.

Aptly named because you will be a goner once it is done.

It’s short in distance but does require a hard effort.

If you are training for a 5 or 10 event, then this is the type of workout that will help build up those faster twitching muscles fibers and get you running faster.

The Warm Up

  • 10 minutes easy
  • 3 x 100m strides with 100m recovery

 

The Workout

  • 400m hard / 60 seconds recovery
  • 300m hard / 45 seconds recovery
  • 200m sprint / 40 seconds recovery
  • 400m easy

Repeat x 4

The Cooldown

  • 10 minutes easy