Workout Wednesday: 400 Repeats, Run

Hey, y'all! This week's #workoutwednesday is brought to you by our esteemed guest Coach Of The Month, Molly McGarry .. aka the unstoppable Molly Rose .. aka 2 years Ironman Certified Coach, 6 years Corrective Excercise Specialist, and 10 years ASCM-Certified Personal Trainer.
 
Now, many of you more experienced runners will recognize this routine, but for some it's a fairly new concept: running repeats.

As Coach Molly says, "Looking to add some speed to your running but not sure where to start? Give this beginner track workout a'go and see your times drop!"

Beginner 400 Repeats:

Warm up: 1 mile easy jog 
*Incorporate dynamic stretches such as lunges and reachs, buttkickers, SL  RDLs, high knees
 
Main Set:

• 400 (one lap around the track) as fast as you can,
  
• 400 meter walk/jog
  
• 6x through

*the more experienced you get with these sets, the less recovery you can add in between each 400 run*
 
Cool Down: 2x400 each jog

Thank You all for reading along with Molly, as she shares her expertise & wisdom over this month's workout & recipe postings.  Feel free to reach out to her and get details on her insights: 

[email protected]  also on instagram & facebook ​

Happy training!

Editor's Note: Some of you may recognize the slightly old-school term "fartlek" in reference to Molly's recommended training strategy.. regardless of the terminology, it's still a thing because it works! And according to Webster's, fartlek simply means "speed play" in Swedish, and is known as a continuous training strategy with intervals, ie. repeats rolled in. It is a common & useful tool in the multi-sportster's training kit, known to yield notable speed ROIs when employed smartly.  So there's that; enjoy!  ​