Run workout – 2×400 meter warm with easy 400 jog and 1-2 minute rest between. Or do 2×2 min easy jog. Effort level 5 on scale 1-10
4×100 meter steady efforts at 5k pace. Can substitute with 4×15 second efforts if no track. 1-2 minute recovery between. Effort level 6
2 x 400 meter easy jog with 1-2 minute recovery between. Or do 2 x 2 min easy. effort level 5
4×100 meter at 2 mile pace with 1-2 minute recovery between or do 4×15 second efforts if no track. effort level 7
2×400 meter easy jog with 1-2 minute recovery between or do 2×2 min if not track. effort level 5
4×100 meter at 1 mile pace or 4×15 seconds if no track available with 1-2 minute recovery between, Effort level 8
1×400 meter easy jog with good form. recover 2 minutes or easy jog at 2 minute if no track available. effort level 5
1 x 400 meter at 800 meter pace or 1 x 2 minute at 800 meter pace. Effort level 8
easy 5 minute could down.
Total mileage – about 4500 meters.
Time About 45 minutes.
Taking Adequate recovery is must! You will notice that most of my workouts thus far have seemingly long recovery intervals between relatively steady efforts. The reason for the extra time is because I want good recovery so that you can hit each interval with perfect form and posture. Hard efforts lead to fatigue. That fatigue will carry over to your form and you will only focus on finishing the set. I want you to finish the set with perfect form. I see this in the weight room all the time. Guys load up barbells with way too much weight when they are doing bicep curls and 3 reps in they are swinging their backs faster than a rower in the olympics. Drop the weight and get your range of motion right! Same applies to running. Slow it down and find perfect form. This will lead to faster times in the long run and keep you adequately recovered day in and day out so you can put in consistent work every day and never have to take off due to injury.