Tuesday Track Workouts

Written on Apr 3rd, 2012 by , Category RunWenatchee Blog, Training

This weeks track workout kicks it up a notch with some 400’s. This workout is designed to increase leg speed and speed/endurance something everyone needs a little of. So here it is:  1 mile warm up, Drills: high knees, butt kicks, side lunge for 20 meters each, toe walk and heel walk for 10 meters each. The main workout for everyone is 10-12 x 400 with 90 second recovery between each 400. The effort level is high on this workout. Each 400 should be at 5k race pace or a pace tha…t is “comfortably hard”.  5k/10k group should hit 10 of these, while the half/marathon group try for 12. This is not a sprint, try and keep each 400 at the same interval, for example, the first 400 at 1:30, the 10th should be no more than 5 seconds faster…work on your pacing and keep a good tempo throughout the workout. Going too fast early is a huge mistake most runners make, so work on this during the workout.  Happy Training!


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