Speed Work Week 4, Running is Good for Your Heart, The Heart is Good for Love

Valentine’s Day is here, so let’s get our hearts racing. For those that aren’t joining the formal session, you can use this workout as you see fit.

The main focus is on form, which we achieve by running fast. This will help get some heat into your legs if you plan on racing the Frostbite 5 Miler this weekend.

10 min light jog. At the end of the light jog feel free to add 2 strides of 10-15 seconds (short sprints).
After the jog you can perform your movement activation drills. 5 squats, 5 step back lunges, 5 side step squats (per side), marching drill with hop.

We will do 4 intervals at speed of 400 meter repeats or 2 laps (for many tracks this may end up being more than 400m so take that into account). After each 400 you will do a light 200m/1 lap jog. Try not to let your heart rate drop too much between intervals as this will be more beneficial overall.

This session will be followed by a 4 minute easy jog / recovery session.

Next we hit some speed again with 2×400 meters / 2 laps with 200m / 1 lap recovery. Finally we go for a best effort 200m to finish the speed portion of the evening. Complete the night with a 10 minute easy cool down jog.

400m paces are based on 5km race pace. Please choose what you consider to be your current 5 km race pace (not necessarily your all time best). This would ideally be within the last few months or else add 1 min to your last race time. If you are on the cusp and have not raced in a long time, round up. If you don’t have the ability to judge pace indoors, try to aim for a speed that is fast but sustainable for the whole interval. It should be hard but achievable, this is not a sprint.

Race Time    Avg Pace           400m Target Time      Avg Pace in Min/Mile

35 min+:      6:23 min/km –       2:33                                 10:15 min/mi

30-35 min:  5:50 min/km –       2:20                                   9:23 min/mi

27-30 min:  5:18 min/km –       2:07                                    8:30 min/mi

25-27 min:  4:53 min/km –       1:57                                     7:50 min/mi

23-25 min:  4:27 min/km –       1:47                                      7:10 min/mi

21-23 min:  4:05 min/km –      1:38                                      6:34 min/mi

20 min:       3:45 min/km –      1:30                                       6:02 min/mi

19 min:       3:35 min/km –      1:26                                        5:46 min/mi

18 min:       3:25 min/km –     1:22                                         5:29 min/mi