Workout Wednesdays #1

Welcome to the first of (hopefully) many Workout Wednesdays. The goal of this column is to create a set of shorter blogs targeted specifically towards providing newer runners with a tangible place to start running beyond just going out to jog a few miles. I do my speed workouts on Wednesday, which is why it made perfect sense to post these workouts in the middle of the week. I find it to be an ideal time a few days after my Monday tempo run and before my Saturday long run, but you can incorporate this into your plan wherever it makes sense. If you have a go-to workout that you run regularly and want to share with other readers, please reach out through our contact page to be featured in a future Workout Wednesday.

This week’s workout is all about controlled speed. Ideally you should run on a track, but this workout can be performed anywhere so long as you have a decent quarter-mile stretch. Focus on maintaining your pace throughout each iteration, keeping your strides consistent. Don’t burn out on the last turn. Take about a minute to a minute and a half to recover after each 400 and don’t forget to hydrate! Don’t skip the warmup or the cooldown… Though the meat of the workout is in the 400s, the bookend miles are essential to preparing your muscles before the workout and helping them recover afterward.

The Workout:

1-2 miles Warmup @ easy pace

4x400m @ 30 seconds faster than 5K Pace

Rest

4x400m @ 20 seconds faster than 5K Pace

1-2 miles Cooldown @ easy pace

Now that you’re finished, go down a recovery drink and definitely do not forget to stretch!

Let us know how the workout went and how we can improve in the comments below. Was anything about the workout unclear? If you have a workout you want to share reach out via our contact page and don’t forget to follow the blog to get these delivered straight to your inbox.

If you enjoyed this workout, check out: Workout Wednesdays #2.