Workout of the Day

2 x (10 x 400m)


Set #1 — 76, 76, 77, 77, 76, 77, 76, 76, 76, 77
Set #2 — 75, 75, 74, 75, 74, 74, 73, 73, 72, 70

Recovery: 50" recovery between 400m reps. 8' recovery between sets 

Nicole Blood — April 2nd, 2016


Context & Details

Twenty times a quarter  — a classic 5K workout, and one of my favorites.

In April of 2016, Nicole was in the heart of her attempted comeback to qualify for the Olympic Trials in the 5,000m. And with her first big 5K race, the OXY High Performance meet, roughly 6 weeks away the timing was right for this type of a high volume and high intensity session.

The two sets of 10 quarters are organized with the first set ran at date 5K pace and the second set at goal 5K pace. The recovery between reps is short, just long enough for the athlete to catch their breath, refocus, and take off for the next lap.

For me, the full focus rep by rep is the key of the session.

Whilst racing a 5K it is easy to get tripped up and lose focus thinking about future laps or miles yet to be ran, it is one of the quickest and easiest ways I see athletes voluntarily take themselves out of a race. Best it is to prepare athletes to be mindful of the present lap instead of worrying about pending laps. I like to think the structure of this session helps enhances a more useful, focused mindset.

Overall this workout is tough, a grinder, keeps it coming, and doesn't quit. Much like Nicole Blood herself.


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

Jonathan Marcus