6:30 pm start time at the Coke Plant / COLT.
We will be focusing on 400’s as we lead up to the Mac Pass Mile. For those not racing that race, carry on as usual. For those that are doing the MacPass, well let’s bring it up a notch. Ideally as we prep for a Mile Race, we are actually going to want to do some of our intervals at Race Speed. For this week I suggest starting with 3 regular paced intervals, then moving up to 3 at race pace. If you need help figuring out what that pace is let me know. If you are doing more than 6, then finish with 2 that are at regular interval speed.
While the group will workout this week together, I will include the workout on this page should you not be able to make it. If you are unfamiliar with interval sessions, attending a few would be a good idea, or at least finding someone who understands how these work. I must say that the most important part of this workout is the warm up, followed closely by the cool down with the intervals being third in line. Under no circumstances should you skip the warm up and cool down. Also try to run the assigned paces, even if they feel easy to start. You should be left tired by the end, but not destroyed. With that being said, here we go.
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 aim to do a session of 6-8x400m. This means you should (unless still sore from the race) aim to do one more 400 than you did the last session. We want to build up the distance we are running at speed now. After each 400 you will do a light 200m jog. Try to limit the rest time between each 400m run, as sustaining a higher heart rate will end up being more beneficial. On the trail we will be doing our 400’s in both directions this week to minimize recovery time.
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.
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
Cool down is a 10 min easy jog.