Workout of the Day

14 x 400m 

Splits: 

69.5, 68.2, 69.0, 68.4, 67.9, 67.8, 69.4, 68.7, 68.1, 68.0, 68.4, 68.8, 68.2, 60.8

Recovery: 90" after each rep.

Portland State Distance Men — March 18, 2014

Context & Details

A straightforward 5K specific workout designed for the Portland State University 5,000m & 10,000m runners. The reps were run at 3K pace effort with a 1-to-1.5 work to rest ratio.

This is one of those put your head down and grind workouts, much like a 5,000m race. And young college men being what they will, the final 400m of the session became a friendly competition for that week's bragging rights — despite coach's wishes.

Any questions? I'm happy to answer. You can send me a Direct Message on Twitter or email me at jmarcus.hpw@gmail.com
Thx //  jm