What are over/unders?
Over/unders refer to running slightly over race pace (or threshold pace) and then slightly under. It’s important to go into a workout like this knowing your race pace for the distance you’re training for.
An over/under workout like this is best performed on a flat surface like a track on in the park, but for athletes stuck on the treadmill for run workouts, be sure to get in a dynamic warmup before you jump right in for the workout.
20 minutes progressive running including a few strides and/or quick 10-30 second speed efforts
Over/Unders Main Set
Determine the race pace that you expect to maintain for your next race, whether it’s a half-marathon, 10 km, or even triathlon race.
Repeat this four times with no rest in between.
5 – 10 minutes easy jogging.
- Be as consistent as possible in your pace or effort so that your last interval is similar to your first
- Use either pace or heart rate to determine your effort level.
- This workout can be adapted to shorter intervals (400 m) to mix it up and to keep it interesting