Changing Speeds + Finishing Strength

This session is designed to build your ability to change gears efficiently, a key skill for racing well and finishing strong.

You’ll move between 5K pace and mile pace within each rep, teaching your body to respond to pace changes while maintaining control. The full walking recovery allows for quality efforts each time through.

Workout:
• 200m @ 5K pace
• 100m @ mile pace
• 100m walk recovery (full reset)
Repeat for quality, not exhaustion

The goal is not just speed, but precision and awareness, learning what each gear feels like so you can access it when it matters most.

Office Hours is designed for Inner Lane athletes and open to everyone.
We’ll bring the coffee and snacks; you bring the willingness to show up and do the work.

See you Thursday!