Run Workouts 5k/10k – Part 2

Run workout #2- 400’s @ .10-.15 faster than 5k race pace with 200 recovery jog. . 1.5 mile warm up, active stretches, 800 of jog the curves/stride the straights, 5 x 400 @ .10-.15 faster than 5k pace with 200 easy recovery jog in between. It is important not to go much faster than that or it will be difficult to repeat the same effort. The goal is the have the smallest variation in your repetitions. Ideally, no more than 3-5 seconds between the slowest and the fastest. Doing a little “math” before your workout is helpful so you know the range to be at the 200 mark to know if you are going out too fast. Also make sure you go easy enough on your recovery jog so that you are able to again repeat the same effort. 1 mile cool down. If you are a beginner, start off with 4-5 x 400’s and if you are more advanced you can move to 6-10

Heather Butcher – USA Triathlon Coach

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