Favorite Workout: Rhythm 200s

by GRP Run athlete Katie Kellner

Rhythm 200s are designed to get one’s legs moving while also promoting recovery. They are best completed the day before or the day after a hard workout. 

The Workout

Rhythm 200s are an alternation of fast and slow 200m segments, totaling 2 miles. This is the equivalent of 8 fast segments and 8 slower segments. The fast segments are meant to be between 10k and half-marathon pace and the slow segments at easy pace. Rhythms are not meant to feel like a hard workout, just a way of loosening up the legs and getting in some turnover, similar to strides. If they feel hard, then you are going too fast. You can run the rhythms on a track (1/2 lap), as ~0.13 mile segments using GPS, or as 40-60 second pick-ups. 

The Purpose

Rhythm 200s will shake some of the lactic acid out of the legs by stimulating blood flow to the muscles. They also loosen up the legs for the next workout. ​On one easy run each week, I suggest that runners complete their rhythms during the last two miles of their run.