Part 1: 3x400m with 40sec rest b/t reps
Part 2: 3x400m with 40sec rest b/t reps
Part 3: 12x100m with 10sec rest b/t reps
Part 4: 3x400m with 40sec rest b/t reps
Workout Details: Run 400m, rest 40sec, run 400m, rest 40sec, run 400m, rest 4min, Run 400m, rest 40sec, run 400m, rest 40sec, run 400m, rest 4min, Run 100m, rest 10sec…
Workout Pacing: Your 400m pace should be moderate. I would recommend targeting a pace that is ~3sec/100m slower than your 1-mile PR pace. As example, an athlete with a 1-mile PR time of 8min (or 30sec/100m) would target their 400s at 33sec/100m or 2:12/400m interval.
Workout Focus: The 100m pace is programmed to be fast. ALL YOUR ATTENTION SHOULD BE ON THIS 12X100M SET. Will this set break you mentally? Did you underestimate the difficulty of this set? Stay in control and retain your form because “fast” is not “sprint”. So how fast is fast? Why not take a calculated risk in this workout!! After all, training is all about learning. How about targeting your 1-mile PR pace? I like the idea of testing your ability to resist fatigue. Endurance is your ability to resist fatigue at a specific speed.