View Workout (Tim Ross)
WORKOUT
October 7, 2015 (Morning)
Exercise Type: Run
Comments:
You will be completing 10 x 400 meters. For a marathon, this workout is great for the legs, for strength, for stability, and for simulating the necessary power and resilience to finish your race.
Goal pace--1:29 per 400 meters.
You will be recovering with roughly 100 meters of jogging between each effort. Then you will loop around. Walk back roughly 100 meters to the same start/finish to begin your next effort. You can mark down 10 x 400 meters with 200 meter jog/walk recovery between each.
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 5.73 Miles | 47:17 | |||
| 1.1 Miles | 9:41 | 8:48 / Mile | Warmup | |
| 4000.0 Meters | 14:10 | 5:41 / Mile | Interval | |
| 2000.0 Meters | 14:00 | 11:15 / Mile | Recovery | |
| 0.9 Miles | 9:26 | 10:28 / Mile | Cooldown |