Last night I was scheduled to do some running intervals and in those cases I usually head off to the track and do Yasso 800s. Coming from a running background speedwork comes in 3 flavors: Track intervals, Hill Repeats, and Fartleks. But I ended up with a curious thought and wanted to mimic an over-under workout with my runs. This is mainly because the last two long endurance runs I’ve done I tried to slightly vary the pace over some 10-15min periods like the TR aerobic workouts and have felt that was a good workout for me so why not try over-unders?
I picked an aggressive 5k pace to be my “over” and an aggressive half-marathon pace to be my “under”. I wasn’t quite sure what kinds of times I wanted with my peaks and valleys, so the first set I tried for 3.5min at the under, with 1.5min at the over. I did that 3 times, taking a good 6min easy jog break in between. Then I did a shorter, 2min under with 1min over 4 times followed by 6min easy jog. Finally I was able to squeak in another 2 sets of the 2min/1min before I needed to head home.
Overall I felt like it was a hard but rewarding workout. I’m curious though if others have taken TR type concepts and implemented them into other disciplines? And why have I never heard of an over-under run workout?