"The purpose of this workout is to keep a consistent pace throughout all sets."

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s run workout from comes from USAT certified coach Michael Gallagher, a coach and owner of Oregon-based Rogue Tri Performance.

“The purpose of this workout is to keep a consistent pace throughout all sets,” says Gallagher. “This teaches us pacing and to not go out too fast during a race. Maintain form, cadence and try not to let your lap times sway too much.”

The Workout

Warm-up
Dynamic Warm-up (Lateral leg swings, front-to-back leg swings, lunges)
800m light jog with drills on the straights
Drills: Butt kicks, high skips and toe taps

Main Set
4×400 10K pace with 300m recovery jog

4×300 5K pace with 200m recovery jog

4×200 1-mile pace with 200m recovery jog

Cooldown
1-mile job with static stretching