Workout of the Week: 200-200-400

200-200-400. One of the biggest concerns many athletes and coaches have about marathon training is that it will sap your speed. And while a steady diet of long runs and heavy mileage will certainly deaden your legs a bit, the only way a marathoner “forgets” how to run fast is if they don’t ever run fast, which is why I love this workout that HOKA Northern Arizona Elite coach Ben Rosario told me about a few years ago for PodiumRunner (formerly Competitor).

“Touching some speedier work now and again keeps us from getting stale and keeps our form snappy,” he explained. “[The 200-200-400 workout] works well to plug it in somewhere between a lot of long, hard workouts as a change of pace…literally!”

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