Notes
Stole this workout from the training schedule of the one and only Emma spoon, from her training preparations for Grandma's half a couple years ago.
It was a Great workout, and VERY, very tough. I think one of the best qualities of the workout was it effectively simulates both mental and physical fatigue in long efforts, something with which I need a lot of practice as a relatively new runner to long distance road racing.
4x400 @5k
2 miles at 10 mile race pace
4x400 @5k
2 miles at 10 mile race pace
4x400 @5k
60 seconds rest between each piece, but 3 min rest following both of the 2 mile pieces
The first set of 400's felt great. Not too difficult to run 5k pace for 4 400;s.
The first 2 mile piece felt good, and i found the pace fairly easily. More easily, especially, than last week. But still got challenging at the end.
Second set of 400's also felt good, and again the pace didn't feel too terribly difficult.
The second 2 mile piece got hard, as it should have, and I definitely experienced significant mental and physical fatigue. Was proud of myself for finishing this 2 mile piece. In some ways I figured if I could finish that segment, I could certainly conquer the workout in its entirety.
The last set of 400's was certainly more challenging than the first two; especially the first one in this set, because I was still feeling the fatigue of the 2 mile piece previous. By the end of the 400's the pace was starting to feel very taxing, particularly in my glutes and hamis, and overall my legs were just ready to be done.
Very good and very challenging workout. I highly recommend it.
A few hours post-workout and my legs and core are entirely shot. Good.