Well, it's officially Spring! Thank you Mr. Groundhog! A time when we would normally be emerging from our winter hibernation and seeking out groups to work out with and events to attend. This year, things are different but that doesn't mean you shouldn't hold off on your fitness. Now more than ever is a great time to take some time for some self-care and fresh air. 

Note about distances

Today we share a run interval workout that is best performed in a flat area where you generally know the distance. One length around the track is 400 meters which is also 1/4 mile. You may not have access to a track, but with sports cancelled, there might be some parks with fields available for you to utilize. Not all fields are the same. Football fields are 100 meters in length. However, baseball and softball fields have variation based on how they are used. Soccer fields are also great but they also have variations

If you want to be precise, a Garmin GPS watch will help to guide you through the distance and give you alerts when you are finished with the interval.  

Note about terms:

Threshold pace is a term commonly used in endurance sports. This is the pace which is challenging but not so challenging that you cannot sustain it for a prolonged period of time. If you have worked out with a group or have hired a coach, you might already know your Threshold Pace. If you have not, then we suggest you use a Rate of Perceived Exertion (RPE) - a qualitative scale of how hard you believe you are working. Threshold Pace is around a 7-8 out of a sale of 10 where 10 is very hard. 

Below, "m" refers to meters, 3200 m is approximately 2 miles. 

With that, we bring you .... 

The Workout:

  • Warm up
    • 3200 m @ 75 % of Threshold Pace (about 2 miles)
  • Repeat 6 times
    • 800 m @ 110 % of Threshold Pace (Hard)
    • 400 m @ 80 % of Threshold Pace (Easy)
  • Cool Down
    • 3200 m @ 75 % of Threshold Pace

A word of caution

As with all training advice, please read this with knowledge of your own health and abilities in mind. Be sure to ask a doctor if you’re healthy enough to perform these exercises. If you have an injury, make sure you have recovered and cleared for additional activity. Do not over-train and ensure you are fueling your body appropriately to maximize your body’s performance and recovery. If something causes pain, that’s not good. Stop that exercise and perhaps the workout. When you workout, you should feel like you’re doing work but there shouldn’t be pain. Listen to your body and be smart.


Yay! You did it!... well, probably not but we know you can do it! Try it out and let us know how it went by commenting below. 


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1 comment

  • Elizabeth Dahl: June 02, 2021
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    Thi is great

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