Friday, February 3, 2012

7 x 400 pace Week 3

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If you want to race at a fast pace, you need to train at a fast pace several days a week. Interval training where you alternate fast running with jogging or walking is a very effective form of speed work.


This is part of my 3 WEEK RUNNING PROGRAM!

Run the 400 meters at about the pace you would run in a mile. Walk or jog between each repeat 7 times. Although the best venue for speedwork of this sort is on a 400-meter track, these workouts can be done on the road or on trails, either by using measured courses or by running hard approximately the length of time you would run a 400 on the track. For instance, if you normally run 400s in 90 seconds, do fast reps at that length of time and don't worry about distance.

2 comments:

  1. Allison CrumbackMarch 7, 2012 at 7:22 AM

    So I skipped ahead last night because I had a limited amount of time, but still wanted to run! I even made Cody do this one with me, and I think he enjoyed it as much as I did! Except I keep getting shin splints; I stretch before and after, but I keep getting them. How can I prevent them? I have ice on them right now, but I may have to just do low impact pilates for my workout today since they hurt so bad.

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    1. I am so proud. Keep stretching. See you monday.

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