28 Jun '17, 6pm

This workout is a great run to get ready for short races like 5Ks

This is the workout I use to help runners get ready for their best short race like a 5K. It can be performed anytime in the training plan and as close to 5 days before the race. It is a fitness-refining workout that helps an athlete get race ready. It’s fun to feel “light and fresh” as your race approaches. 3 X 3 X 4 (3 SETS OF 3 X 400M)
 Start with your usual warm-up SET 1
: Run 3 x 400m repeats at your goal 5K pace with 100m jog between. Jog 400m after the third repetition and before starting the second set.
 Example: For a 17:00 5K (5:28 per mile), the goal would be 82 seconds per 400m. SET 2: Run 3 x 400m repeats at 2-3 seconds faster per 400m than your goal 5K pace with 200m jog between. Jog 400m after the third repetition before the final set.
 Example: For a 17:00 5K (5:28 per mile), the goal would be 79-80 seconds per 400m. SET 3

: Run 3 x 400m repeats at 4-6 seco...

Full article: https://www.mcmillanrunning.com/light-and-fresh-400s/

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