400 / 8OOM RUNNER'S CHALLENGING WORKOUTS

#1

#2

800 warm

stretch

run 400 @ 75%

jog 400

run 400 @ 80%

jog 300 walk 100

run 400 @ 85%

jog 200 walk 200

run 400 @ 90%

jog 100 walk 300

run 400 @ 95%

walk 400

800 cool

stretch

800 warm

stretch

4 x 200 build-ups

45 sec. rest in between

400 @ 75%

1:00 rest

800 @ 80%

2:00 rest

400  @ 75%

1:30 rest

2 x 200 @ 80%

1:00 rest in

between

800 cool

stretch

800 warm

stretch

2x 800

2x 400

2x 200

100 start fast slow to a jog and keep jogging for a mile cool-down

stretch