Tag Archives: speed work

Favorite Workouts – 4x1000m/300m

If you do enough workouts on the track eventually it can become difficult to come up with new and interesting ideas for what to run (although personally, I believe any time I get to run on the track its fun no matter what the workout is). Therefore, I decided I would post some of my favorite track workouts to help give you some ideas.

Today’s workout is 4 x 1000 meters/300 meters. The 1000 meters is run at or just faster than 5K pace followed by the 300 meters at mile pace. I heard of this workout in a Running Times podcast interview of Pete Rea (coach of ZAP Fitness) called Your Last Hard Workout. The podcast actually lists a few workouts that Pete uses with the ZAP Fitness team, this happens to be my favorite of the bunch.

What makes this workout so fun for me is the mixing of different paces, which is also what makes it challenging. I always seem to have a hard time getting back to 5K pace after that first 300. I really like to use this workout as part of my training for a 5K or shortly before a 10K (makes the 10K pace feel much easier). As far as rest goes, I use a 200 meter jog between the 1000 and the 300 and then a 400 meter jog between the 300 and 1000.

I hope you find this workout as enjoyable as I do. Please let me know what you think of it. Or if you have any favorite workouts you would like to tell me about feel free to leave me a comment. I will try and post a new workout every so often.

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