A run workout by Coach Jim Hallberg:

The following workout series will push and bump up the threshold for your running. I personally found it to be a fun and challenging series of workouts that improved my main season race performances. This workout is appropriate for April or May, after you've done a few track sessions.

I take a PR time from the last 12 months (5k-10k distance or longer) and plug it into the McMillan running calculator. This calculator predicts your personal bests for every distance. These are single workouts, done once a week, and they progress over a four-week period.

**Week 1:**
- Easy 20+ minute slow warm-up, drills, and stretch.
- 4 sets of 200-meter build-ups.
- Then, 1 mile all-out to meet or beat my McMillan time. Possibly adding 4 sets of 400 meters after for a good recovery from the previous effort.

**Week 2:**
- Repeat warm-up as above, this time 2k (5 laps) all-out to meet or beat McMillan time.

**Week 3:**
- Repeat warm-up as above, this time 2 miles (3200 meters - 8 laps on the track) to meet or beat my best time.

**Week 4:**
- Repeat warm-up as above, this time the choice of either 3 miles or 5k as predicted.

This workout teaches you what efforts you should be maintaining on the track. For example, if your workouts are 400 meters, it is a good idea to do them at mile race pace. If you want to get a new 5k PR, you have to run faster than 5k race pace for short distances. If you're running 800 meters or 1k, they should be done at 2-mile best effort race pace. This is assuming your goal race is 5k-10k PRs or off-the-bike PRs.

If you have questions about this workout, please email Coach Jim below.

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