Sesión en pista – 10 × 400 metros

Warm up

• 15 min at Z2 (Easy jog, then drills: high knees, butt kicks)

Strides4 ×

• 100 m at Z5 (Relaxed, progressive)
• 100 m at Z1 (Walk back)

4 × (100 m at Z5 / 100 m at Z1)

400s10 ×

• fast: 400 m at Z5, RPE 8–9 (5K race pace, even splits)
• jog: 200 m at Z1 (Easy jog, about 90 seconds)

10 × (400 m at Z5, RPE 8–9 / 200 m at Z1)

Cool down

• 10 min at Z1 (Easy jog)