5 x 400m Run
*Rest as needed between rounds.
General Warm Up
3-5min of Cardio of choice, followed by…
3 ROUNDS
:30 Glute Bridge March
10 Sit Ups
3 Turkish Get-Ups on Each Arm
:30 of Pose Running Drills
Specific Warm Up
Hit that beautiful Hinshaw Warm Up and get those hips feelin’ warm and ready for action.
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
5 x 400m Run
*Rest as needed between rounds.
Workout Notes
This workout is a continuation of our interval running progression. We began with a 4 x 800m run and now we move on to a 5 x 400m run. The idea with these is to push the pace as much as you can for that distance. Obviously, if we have to run 800m as fast as possible, that will be one particular speed and if we have to run 100m as fast as possible, that would be a very different speed. Right? So as we go along, each distance is going to feel different and that’s good!
Today’s distance should be ~2:00. An all-out 400m run can be as fast as 1:10, but for someone who is working on their running, each 400m run could be as long as 2:30 or 3:00. If it is going to take you longer than 3:00, modify the distance to keep your time shorter and thus, your speed higher.
If you are running or walking or both, follow the instructions above and try to put in 5 intervals of ~2:00.
If you are not running but you are able to use a different cardio device, you can use the same instructions above or you can try for these cardio equivalents:
500m Row
1000m Concept 2 Bike Erg
25-30 cals on an air bike
If you are not running AND not able to use a bike or rower, try this version or create your own. Replace each run with:
1 ROUND
:30 Jump Squats
:30 High Knees in Place
:30 Squat Thrusts
Optional Accessory Work
Glute Circuit - 3x through without stopping
3 Single Leg Glute Bridges - Right
3 Single Leg Glute Bridges - Left
Doing the above 3 times in a row without stopping constitutes 1 Round. Do as many as 3 to 5 Rounds.
Cool Down
Walk 400m, then…
1-2 min Pigeon / Figure 4 on each leg
1-2min of Samson Stretch or Couch Stretch on each leg
Stretch or foam roll the calves
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