Wednesday is all about speed training. Some call this speed work, some call this track work... I call this workout is a necessary evil. Of all workouts, this is the one I hate the most because of the amount of energy and focus needed to conduct these sprints/intervals. Because these are 400 meter (1/4 mile) intervals, you really need to do a warmup interval to test yourself. The goal is to complete the interval without running to failure prior to completing the interval. Depending on your level of fitness will dictate how many interval's you do. There are several ways to conduct intervals. I lean more toward 100% controlled sprints/intervals. As you progress, you'll do more intervals during this workout.
Lets get to the workout....
1 Mile warm up
2-3 minutes of rest and stretching
400 meter test interval
1 minute rest (light stretching and water)
2 x 400 meter interval w/ 400 meter rest distance
1 minute rest (light stretching and water)
2 x 400 meter interval w/ 400 meter rest distance
1/2 mile (minimum) cool down
STRETCH - STRETCH - STRETCH - STRETCH
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