Progression 400s on the Dojo!

Dirtbags! Tomorrow we'll revisit an old favorite - Progression 400s.

It's a nice flat workout that we'll do on pavement. The Dojo is in great shape, so let's meet at the Rundle Boat launch. 6PM sharp!

We'll get in a decent warmup for a few km then jump into the progressions.

Basically these are 1600m efforts, with each 400 getting progressively quicker, continuous.

So it might look like 400m at Marathon pace, 400 at HM pace, 400m at 15km pace, 400m at 10km pace. That's one set.

We'll jog easily for 3 mins, regroup, then go again. Let's aim for 4 sets, so that's 4 x 1 mile of work.

It's looking a bit soggy for 6PM, so bring a sense of humor and some dry clothes if you're coming to the Wood!

See you all tomorrow.