The Running Event 2021 | Day 2 - Run Steep Get High

Intro

This is a quick summary of The Running Event 2021 | Day 2 from Run Steep Get High. It’s a fun, behind‑the‑scenes look at a training day at the Austin running expo — we’re breaking it down so you can try the workout today. Be sure to watch the full video for all the details.

Key Points

• Workout focus: “8 × 400 m” speed intervals, each roughly 5:20 per 400 m (about 5‑minute‑20‑second pace).
• Structure: 8 repeats of 400 m with short recovery jogs between each effort.
• Recovery tip: After the interval set, do an easy jog back to the meetup point for a quick recovery and a bite to eat.
• Tracking: Use the Sundow app (or any run‑tracking app) to check exact paces and total effort.

Workout Example

Warm‑up: 10‑15 min easy jog + dynamic stretches

Main set: 8 × 400 m @ ~5:20/400 m (or adjust to your current 5‑K pace) 
   • Run 400 m fast (aim for 5:20 per 400 m) 
   • Jog 200‑400 m recovery (or 1‑2 min) 
   • Repeat 8 times

Cool‑down: 10‑15 min easy jog + stretch

Feel free to adjust the pace based on your recent race times; the goal is to run each 400 m at a hard, but sustainable, effort.

Closing Note

Give the 8 × 400 m session a try today—customise the paces in your Pacing app to fit your fitness level, and enjoy the boost in speed! 🌟

References

• The Running Event 2021 | Day 2 - YouTube (YouTube Video)

Workout - Indy 5K Speed Repeats

• 10min @ 10'00''/km
• 8 lots of:
  • 400m @ 5'00''/km
  • 1min 45s rest
• 5min @ 10'00''/km

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