Track Workout

2x300m controlled fast tempo with 100m walk between efforts

5x800m moderate tempo with 60sec rest between efforts

1x400m max effort

Total: 5000m

Track Workout Details

Details: Run 300m, walk 100m, run 300m, walk 100m, run 800m, rest 60sec, run 800m….

Purpose: This workout simulates a typical 5000m race where you start fast, settle into your race tempo, and finish strong. What was your finishing 400m time?

Mile PR Time	300m target	100m pace	800m target	100m pace
5:00	57	19	3:04	23
5:20	60	20	3:16	24.5
5:40	63	21	3:28	26
6:00	66	22	3:40	27.5
6:20	1:09	23	3:52	29
6:40	1:12	24	4:04	30.5
7:00	1:15	25	4:16	32
7:20	1:18	26	4:28	33.5
7:40	1:21	27	4:40	35
8:00	1:24	28	4:52	36.5
8:30	1:30	30	5:04	38
9:00	1:36	32	5:20	40
10:00	1:42	34	5:52	44

Row Workout

7 rounds

300m, 200m, 100m (hard)

100m easy row between intervals

1min rest between rounds (after 100m hard effort)

Total: 5600m

Row Workout Pacing Details:

300s = 2000m PR pace at 500m plus ~10sec

200s = 2000m PR pace at 500m plus ~5sec

100s = max effort or 2000m PR pace

The 100m easy row pace is self determined.

Matt Chan Rowed: 1:48/500m pace for the 300s, 1:43 for the 200s, and 1:38 for the 100s.

Swim Workout

100 warm up

800 swim with fins

2×25 kick no fins

400 swim with fins

2×25 kick no fins

200 swim with fins

2×25 kick no fins

100 swim with fins

2×25 kick no fins

50 swim with fins

2×25 kick no fins

100 warm down