This was one of my favorite workouts. In most seasons, I would build up from 8 times 400m to 20 times 400m, always at 2 mile pace. In the last 4 of each session, I would suggest that you begin to work on the final finish. With 4 to go, try and move well on the seond half, with 3 to go, move with 100m to go, with 2 to go, move with 250m to go and on the final 400m, move with 300m to go, increase with 200m, and see what you can do with the last 100m. Now, catch your breath! And keep the cooldown relaxed.
Jessica Hull taking the women’s 1,500m at 2020 NB Indoor GP, photo by Mike Deering / The Shoe Addicts
Wednesday: 30 min warmup run, 12 x 400m, at 2 mile pace, 100m jog between each, 20 minute cooldown
2020 RunBlogRun Spring Track & Field Training program, Week 6, Day 3
Monday: Hilly run, 50 minutes, include 10 uphill runs of 2 minutes each, cooldown
Tuesday: Easy 45 minutes, 4 x 150 m strideouts
Wednesday: 30 min warmup run, 12 x 400m, at 2 mile pace, 100m jog between each, 20 minute cooldown
Thursday: Easy 45 minutes, 4 x 150m strideouts
Friday: Fartlek, 50 minutes, 10 x 2 minutes at 3k pace, 3k easy, cooldown
Saturday: Easy 45 minutes, 4 x 150 m strideouts
Sunday: a modest long run, 60-65 minutes
