USRPT = Ultra Short Race Pace Training
This set is intended to work on holding pace for 1000/1650
5 min warmup
2 x (20 x 100 best average) – Choose a goal time and get 20-25 seconds rest. For me, the goal time is 1:04 and the send off is 1:30. If I don’t make my goal time of 1:04 or better (i.e. I see 1:05 or higher), take one repetition off and start again. If I fail 3 times in one set of 20 or if I fail 2 consecutive times in a row, the set is terminated. Today I ended up skipping 1 in the first set of 20 and 2 in the second set of 20 — my best effort ever!
4 x 50 cool down
~4200 yards total