Thursday Evening Oct 20th Track Workout (6pm NBG Track)

The 400m BEAST workout!

Recommend reading “Once a Runner” to clearly understand the focus it takes to complete a 400m workout.

1600 meter warm up

- strides and bounding (see image)

3 or 4 sets of 4X400 m with 60 second recovery

- take a 400 meter JOG between each set

1600 meter cool down on the grass

Total mileage for workout is 7 miles for the 4 sets and 6 miles for the 3 sets!!!!

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