On Sunday night at a Montreal track meet hosted by Boutique Endurance, Charles Philibert-Thiboutot broke the Quebec 1,000m record, which has stood for 31 years. He crossed the finish line in 2:18.32, shaving a little over one second off Pierre Leveille’s previous record of 2:19.85, which he ran in 1990. While most of us would immediately go celebrate our achievement, C.P.T. had more work to do. Check out the workout he did below, and if you’re feeling brave, give it a try.
The total distance of this workout is quite short, but what makes it so challenging is the intensity. Your first interval is an all-out 1K (C.P.T. PB’d and set a record during this part), followed by another kilometre worth of work, broken down into a 600m and two 200m intervals. These should be as hard as you can as well, and Philibert completed them in 1:20 for the 600 and 26.5 seconds for both 200s. As we said, don’t let the short distance fool you — this workout isn’t for the faint of heart. Of course, you likely won’t be able to hit the times Philibert-Thiboutot put down, but if you do this right, you’ll be completely spent by the end.
Warmup: 10-15 easy jog, followed by drills and strides
Workout: 1K all-out/10 minutes rest / 600m / 200m walk / 200m / 200m walk / 200m
Cooldown: 10-15 minute easy jog, followed by light stretching