It’s time for a simulation workout. The periodic controlled testing of pace, heart rate and power output over a known distance is a cornerstone to any training program. Regularly scheduled fitness testing will provide you with crucial feedback about how your training is progressing – or not. This week’s workout is a 5K simulation with ten repeat 400’s separated by 100m rest intervals. The 400’s should be run at target 5K race pace or 1-3 seconds faster and should remain constant throughout the duration of the session. For many of you, this workout will set your 5K PR since it’s a flat course and you’ll be more inclined to run the 400’s slightly faster than your normal 5K race pace. Consistency and training to hit your target pace are the goals here.
Warmup: 10′
Workout: 4 x 400m x 100m
Cooldown: 10′
Post-cooldown: strides, butt kicks, leaps
Promoting running and multisport activities on Cape Cod and the Islands since 1976.
