Warmup
- 10 minutes very easy jogging
- Dynamic drills: leg swings, walking lunges, A-skips
- 4 x 100m strides at goal race pace, full walk-back recovery
Main Set
A short, crisp session to sharpen the legs before a weekend race. Total quality work: 3200m.
- 4 x 400m at goal race pace (whatever your target race — 5K through half-marathon) with 400m easy jog recovery
- 4 x 200m at slightly faster than race pace (2–3 seconds faster per 200 than the 400s) with 200m walk recovery
Run the 400s on pace — not faster, not slower. This isn’t a fitness session. It’s a rehearsal. The 200s should feel quick and light. You’re reminding your legs what speed feels like without burying yourself before race day.
Cooldown
- 10 minutes very easy jogging
- Gentle stretching — nothing aggressive, no deep stretches
Coach’s Notes
This workout does three things: confirms your goal pace feels achievable, activates fast-twitch fibers after a taper week, and builds confidence. It should leave you feeling sharp and ready, not tired.
The biggest mistake is turning this into a hard session. If the 400s feel easy at goal pace, that’s exactly right. You are rested. You are supposed to feel good. Don’t chase a faster time and don’t add reps.
Hydrate well after. Stay off your feet the day before the race. Trust the work you’ve already done.
Scaling
Newer runners: 3 x 400m at goal pace + 3 x 200m slightly faster. Same idea, slightly less volume.
Advanced runners: Same workout. Race week is not the time to prove fitness. The hay is in the barn.