Workout Wednesday: Cole Johnson 4x400m Race Pace Intervals


While on a workout trip at the beginning of the season, we caught up with Cole Johnson and the Rockford Rams (MI). They ran one of their staple 4x400m race paced interval workouts. The team also went through their pre-workout core routine and post-workout stretches.

Johnson had one of the best high school seasons in the state of Michigan, winning the MHSAA State Championships LP-1 800m in a season-best time of 1:53.11. The University of Michigan commit also won the 1600m, running a PR of 4:08.47. Later in the season he PR'd in the full mile as well running 4:08.12 to place sixth at the Brooks PR Invitational.

Watch the workout above and check out the full workout details in the description below. 

Workout Breakdown: 

Warmup/stretches (With the school's strength and conditioning coach)
Core (Mostly Plank Routine)
15 min warm up jog
4x100m strides

4x400m -- All out with full active recovery between reps
400m One - 53sec
12 min "cool down"
400m Two - 53sec
12 min "cool down"
400m Three - 53sec
12 min "cool down"
400m Four - 52sec

15 min cooldown jog
Dynamic Stretches
Static Stretches

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