Workout Wednesday: Speedy Running With Chris Bagg Coaching

Ready to start reintroducing some speed and turnover to those dormant winter legs? This track workout from Chris Bagg Coaching is designed to do just that! 
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“Winter Warmer Re-entry Run”
1 mile warmup slow and steady
1 mile swifter by 30”/mile. Mix in 10x15” strides at 5k/10k pace. 

When sufficiently warmed up⬇️
800 Half-Iron race pace from last year
400 jog slow and steady (no stopping)
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4x400 faster than 800 only by a few seconds (Don’t Overreach!)
400 walk or jog between each (stopping ok)
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10x200 excellent form and fastest turnover of the day. Try to negative split, but don’t obsess over times as your aim is simply to reintroduce turnover.
200 walk/jog between each (stopping ok)
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Cool down: jog of choice to take it to an hour. If possible, toss in some drills or short strides!
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Questions? Contact the coaches at chrisbaggcoaching.com