Workout of the Day: 5 x 400m + 5 x 1,000m
5 x 400m + 5 x 1,000m
Intensity — 800m effort on 400m reps, 10K effort on 1,000m reps
Recovery — 3 minutes after each 400m rep, 90 seconds after each 1,000m rep
Exertion — 7/10
Context & Details
I think this is an excellent in-season workout for the miler. While this session may not necessarily enhance any performance qualities, it does an effective job maintaining hard-earned fitness between races. What’s assumed with this session as presented is the miler is fairly fit and in the heart of their competitive season. So the volumes and paces should not be taxing.
It’s implied that any Workout of the Day is only a template. You can adjust the volume, pace, and density of the session as desired for your needs. My goal with WOTDs is simple: offer a brief explanation of why a session works, why it could be of benefit, when and how often to do it to realize benefits, and overall inspire critical thought about running workouts.
The 400m reps at 800m effort are done first, so the highest neuromuscular output is achieved. You want each of these quarters to be fast. Neuromuscular power is an important quality for the miler. They need to have a significant amount of power to have an effective last lap kick. Since neuromuscular power is a motor skill, frequent practice is needed to solidify. “Speed” is a use-it-or-lose-it skill.
The recovery interval between each 400m rep is aimed to restore the runner to 90% or greater. There is little advantage to doing speed work fatigued if your aim is to maintain or upgrade neuromuscular power. A tired brain doesn’t learn as well as a fresh brain. And remember, the primary organ we are always training in sport is the brain.
The repeat 1Ks at 10K effort are designed to be an “aerobic flush,” which maintains the miler’s lactate clearance capacity. This is the other demand of the miler: a high lactate clearance or buffering ability, so lactate can be a fuel source in muscles instead of turning into acidosis in the bloodstream.
Here’s my rationale for having the 1Ks follow the 400s: after five quarters at 800m effort even the well-trained miler will start to build up a modest amount of excessive lactate, so the body is now flushed with various metabolic fatiguing agents. Meaning, steady aerobic 1Ks at this point will result in increased effectiveness at buffering/clearing lactate.
An added benefit is since the miler has been neuromuscularly primed with high intensity (read: high power) running beforehand, the pace of the 1Ks be faster due to the Post Activation Potentiation (PAP) effect. However, this probably won’t be realized until 1K rep # 3 or #4 as the first few 1Ks will feel sluggish due to the lactate build-up from the five quarters.