Track Workout
- LT Threshold 400sObjective: Racers dial-in your 10K pace with
400s. All others, focus on cadence while doing threshold 400s. Coach Bill will
have metronomes.
| Warm Up | Perform a standard
warm-up. | Main Set for Tapering
Oly
Dist
Racers | | Repeats | Distance |
Pace | Rest Interval | 6 | 400
| 10K pace | Walking 2-minute rest |
|
Main Set
All Others | | Repeats | Distance |
Pace | Rest Interval | 8 | 400
| 400 sprint pace plus about 10% | twice
your run time - walk or jog -
at least 2 min, but not more than 4 | | Example:
If your 400 sprint time is 80 seconds, run at about 90 seconds and rest 3 minutes.
|
| | Cool Down | 15
minutes - walk at least 400m, stretch |
|
