Week 4

Hey speedy,

Last week I took a couple videos and had a chance to review them.  Some of you could increase your efficiency with one or two minor changes to your form.  If you are interested in some feedback talk to me at the track or send me an email and I would be happy to talk with you about it.

The workout:

5 sets of 400s.  After each 400 you will jog half a lap before you start the next 400.  Do not stop running until after the set.  You get the most out of this if you keep moving until the set is over.

Set I:  1 x 400
Full rest
Set II:  2 x 400
Full rest
Set III:  3 x 400
Full rest
Set IV:  4 x 400
Full rest
Set V:  5 x 400
Done  (3.75 miles total)  (an additional 2.5 with the recovery jogs)

Remember: jog half a lap inbetween 400s until the set is done.

Tip: Don't shy away from going fast on these. You'll recover faster than you think during the recovery jogs.

It's really hot so stay hydrated.

Run fast,

m