How to do this workout?
Step 1
Jog 15-20 minutes. Always warm up, especially for speed sessions.
Step 2
Dynamic stretching and form drills. A simple Internet search will give you a wide array of instruction videos and articles. There are too many to choose from, so don’t complicate things by attempting to do 20-30 different exercises. Us mere mortals don’t have that kind of time.
A 5-10-minute routine that activates the muscles and loosens things up is all we’re aiming for.
Step 3
Begin workout.
- 5 x 400 m + 400 m jog rest between reps.
- 5 x 200 m + 200 m jog rest between reps.
- 5 x 100 m + 100 m jog rest between reps.
- (Take your time to recover fully.)
For an experienced runner that is better at gauging your body and fitness level, you can speed up as you move down in distance. However, keeping an even pace is preferable since this workout is likely your first or second session of the training block. No need to be over-aggressive.
Step 4
Jog 15-20 minutes as cool down.
Step 5
Replenish lost nutrients for recovery within 30-40 minutes post-workout. For example, a protein bar, electrolyte drink, or a proper nutrient-rich meal.
Last words of advice
- We want to reiterate that there are no specific paces you have to hit. Stride smoothly and work on running with good form.
- It’s hot out there, so you might low on motivation. See if you can get a group together to run these summer workout and keep each other accountable.
- If you’re less experienced or returning from a long break, feel free to modify the number of reps. Or skip the 400s and do 6-8 x 200s as the full workout. Training and running your best is a long game. Push yourself but don’t overdo it.
- Always listen to your body, especially at the beginning of a training block, so that you can work consistently week after week toward your goal race.
- And most importantly, have fun while testing your mental and physical limits.