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