Speedwork – Take 2

Hope everyone enjoyed a nice recovery week after last Saturdays 25K benchmark. Looking ahead to next week we have some speedwork planned. What does 5(400mx400) mean? Well, first of all, any speedwork session starts with a 10 minute warm up (10wu) and ends with a 10 minute cool down (10cd). The 5 stands for number of repetitions (5 times). 400mx400 stands for 400 meters at a fast pace followed by 400 meters at a slower recovery rate. Coincidentally, 400 meters is one lap around the track!

Your work out looks something like this; jog or walk at a normal pace for 10 minutes. Pick up the pace for 1 lap around the track (or 400 meters). Slow down to an easy recovery pace for another lap around the track (or 400 meters). You’ll repeat the fast lap, recovery lap sequence 4 more times and end with a 10 minute cool down. The key to this work out is consistency. Try and keep the same pace for all 5 of the fast laps and keep an even, slower pace for all 5 of the recovery laps.