Week 5: 12/23-12/29

This is your last week of 400's

Full dynamic warmup

3x60m accelerations (walk back)

4x400m (3.5 min cycle)

Side bridge - 3x30s/side

Goals for this week:
1. Lower your average time from week 4.
2. No more than a 3s difference between your fastest and slowest runs.

Other stuff:
1. If you've missed a workout, make it up and get your times posted.
2. You should be doing more than running once a week. If you want some ideas of other things you can do, read this.
3. Get your self-assessments in if you haven't already.