Flat 400m on grass, gravel or track, aim to do each repeat in the same time. Rest can be VERY Easy jogging. Please note your times for each repeat. Aim to run all the same time.
Intensity: Reps are fast, but not necessarily "hard," because work bouts are relatively short and are followed by relatively long recovery bouts.
Recoveries are to be long enough that each run feels no more difficult than the previous run, because the purpose of Reps is to improve speed and economy and you can not get faster (nor more economical) if you are not running relaxed.
If it takes 3 minutes recovery between Rep 400s, then that is what is needed. Reducing rest time between individual work bouts does not make for a better workout, in fact it probably makes for a worse workout because the short rests could increase the stress and lead to poor economy.
Think of Reps as similar to current 1500m race pace.
Purpose: To improve your speed and economy.
In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. You may be up to 20 seconds slower or faster than the specified pace on a given day. Purpose: Running at your Easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, muscles receive increased blood supplies and increase their ability to process oxygen delivered through the cardiovascular system.
Make planking a daily habit.
30sec for each exercise.
Alternatives can include:
1 Normal plank
2 Side Plank
Lift one leg after 30 seconds
5 Hip openers x2
Strength training is oftentimes overlooked as non-running exercise, but is a key ingredient in your training. It helps to build strength, work and activate certain muscle groups, It reduces your injury risk. We suggest that you consult a professional strength coach. We train with www.runstrong.co.za