Track Tuesday Speedwork: 400’s at 5k Pace

I know that it is Wednesday. But for the sake of continuity I’m still going to call this Track Tuesday, I believe that we can all be flexible with this. This workout utilizes the ever challenging 400 m. distance to push the envelope a bit.

Enjoy!

Do a Dynamic Warm-up:

-Walking and pulling each knee into your chest for 20 ft. (gluteal stretch)

-Walking while kicking each leg up at waist height 20 ft (hamstring stretch)

-High skipping 20ft. (entire lower leg and abdominal warm up)

-Bottom kick jog

-Grapevine 20ft. in each direction (also referred to as carioca drills, for hip stretch and foot work)

-Strides: run approximately 50 m building speed up gently from 0-70%, do this 4-5 times

The Workout:

Run 10-14 400m. at 5k race pace. Do a recovery jog of 200m. between each set.

Make your day great!

Amanda

Advertisements

About runningyourbody

I am a Doctor of Physical Therapy (DPT), Certified Pilates instructor, and runner with celiac disease. I am passionate about educating people on running, pilates, and women’s health topics. I am trained in the treatment of pelvic floor dysfunction, as well as pre and post partum impairments. In my free time I can be found anywhere outside. I enjoy training for races with friends, cooking gluten free meals, and traveling with my husband. My goal is to share information with you in a lighthearted and enjoyable forum. I am always contributing fun and interesting posts on my blog. Feel free to check it out @ https://runningyourbody.wordpress.com/
This entry was posted in Running and tagged , , , , , , , , , , , , . Bookmark the permalink.

One Response to Track Tuesday Speedwork: 400’s at 5k Pace

  1. Jamie says:

    Great warm up… I rarely do them, but when I do my run always goes better. You think I’d learn…

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s