DBR Bow Valley workout for Sept 14, 2023 "400s and 1200s"

Dirtbags! Look out, I'm back - although it seems that Doug and Tim did an admirable job of cracking the whip whilst I was gone! Thanks guys!

I have a new workout that should work great on the forebay tomorrow, so let's meet at 6PM at CNC, usual spot.

After a warm up jog, we will run 400m hard at around 10km pace, we'll recover for 1 minute, then repeat, recover for 1 min then repeat.

So that's 3 x 400m.

That will put us 1200m out along the forebay, so then it's 1200m back to the start at half marathon pace/effort, where we will regroup.

We will repeat this x 2.

This is a perfect workout for those of us targeting a late season 10km or half marathon before winter!

So to summarise:

Warm Up Jog x 10-15 mins

3 x 400m hard (1 min R) - 10km pace

1200m hard - HM pace

Repeat x 2

Cool down; beer

(Don't worry if you don't know your paces it's not that important)

Hope to see a big group out! Weather looks great.