1ks are a classic interval for any build, and this time around, we are using them to refine tempo pace. After the set of 1k repeats, athletes will move into 200m repeats to fire fast-twitch muscles, improving lactate clearance at harder efforts. 

Workout: 

• 1-2 mile warm-up 

• (4-6)x 1k tempo w/ 200m recovery 

• 800m reset

• 4x200m fast + controlled w/ 200m recovery 

• 1-2 mile cooldown 

Office Hours is Inner Lane’s weekly track workout, designed by our coaches for our athletes and open to everyone willing to show up and work hard. Come meet us on the track!