March 12, 2018 – LAVAMAN Run

March 12, 2018 – LAVAMAN Run

Run

Here it is, our final tough workout before our Lavaman taper. We’ve spent the past few months building our aerobic engines and pushing our lactate thresholds higher and higher. This week we hone in on our race pace and add a little extra speed provide an added jolt to our system.

Warm up:
15 minutes EASY run/walk followed by dynamic warm up routine

Workout:

12-16 x 400 meters at varying speeds with 1 minute recovery between sets.

First 3-4 x 400 @ 10k effort (slightly faster than threshold pace). 1 minute ACTIVE recovery between 400s. Don’t stand still during these. Easy walking at the bare minimum.

Second 3-4 x 400 @ 5k effort (faster than first set of 400s) 1 minute ACTIVE recovery between 400s.

Extra 1 minute recovery after these first 6-8 x 400s

Third 3-4 x 400 Fast! These should be faster than your 5k pace but a speed you can hold all 4 sets consistently. 1 minute ACTIVE recovery between 400s. Don’t go all out for your first 400 and not be able to hold it for the next three sets.

Fourth 3-4 x 400 @ 10k effort. Repeat same effort/speed as the first 3-4 x 400s. 1 minute ACTIVE recovery between 400s.

If you have been following our track workouts consistently, do all 16 sets. If you have not been consistent or had a heavy weekend workload, do 12 sets.

Cool down:
5 min EASY run/walk followed by dynamic cool down routine