April 16, 2018 – Run

April 16, 2018 – Run


As we progress through our Build phase our work intervals will be getting longer to prepare for the distance covered during the race. Think about the pace you can hold for the 4 miles of the race as you perform these sets at race pace.

After your run warm up and dynamic stretching routine, perform 5-10 sets of agility drills (ladder or cone drills), then:


4 sets of 400 meters (once around the track): Each 400m is broken into 2x200m.

For the first 200m – run at a pace that is faster than your race pace. This is not an all out sprint but you should be breathing hard.

Second 200m – run at a pace slightly slower than your race pace.

No rest between 200s and 1 minute rest between 400s.


Main set:

4 sets of:
Run, med-high effort, 4-5 minutes. Hold the same time and pace as last week. Target your race pace.
Run, easy effort, 3 minutes. (walk last 2 minutes if needed)

Cool down, 5 to 10 minutes.

* Focus on form today *
Med-High effort should be comfortably hard, and you should not see drop off between sets. This is a pace you could hold for 30-40 minutes if racing.