Run to the cone Craig
In these days we are aiming to minimize the number of runners together at one time. Please see the BLT Members page for sign up options. We will be running between 5-7 pm on Wednesdays on the COLT by the Coke Plant. If you choose to run alone, use this workout when it fits your schedule.
400’s are back! Let’s aim for 6-8 of these tonight. Less is also fine if you haven’t been running much.
With a few in person races happening in the next month, 400s can get you back on track.
Remember that the goal of an interval session is not to run as fast as possible, but to run faster than race pace and be able to rerun the same effort over and over.
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
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.