drun4fun

Ideas, photos, routes, and how I fare doing all sorts of workouts. Riding, swimming, biking, etc. Dave Masterson's workout blog.

Archive for the tag “threshold 400s”

Threshold 400s

5mi. This┬ámorning we had 19 runners for a track workout. It was still, no breeze and humid. The crowd that came to prep for the Freedom Run mostly returned. We did short rest intervals┬átoday, finishing with a set of 400m runs split by 100m recoveries. There was no waiting for the group – just start these in an out-of-breath state and finish by yourself. Seth wasn’t here, I was the group leader today.

1 mi warmup jog

100m w/100m recovery
400m w/100m recovery
200m w/100m recovery
200m w/100m recovery
600m w/200m recovery
300m w/100m recovery
300m w/100m recovery
300m w/200m recovery
800m w/200m recovery
400m w/100m recovery
400m w/100m recovery
400m w/100m recovery
400m

1 mi cooldown jog

 

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