How to Run the Deek’s Quarters Workout

Inspired by Australian marathon legend Rob De Castella, the Deek’s Quarters workout is a challenging workout that blends speed with endurance. The session, consisting of 8 x 400m sprints at a pace reflective of your 3K to 5K effort, interspersed with 200m recovery floats, is designed to push your limits while teaching your body to recover efficiently. Let’s break down how to integrate this effective session into your training.

Deek’s Quarters consists of:

• 8 sets of 400m reps at a fast, 3K to 5K race pace.
• 200m floats for recovery between each set.

This sequence totals nearly 5km, challenging you to maintain a strategic pace and manage recovery actively.

This workout is particularly effective for improving lactate threshold, essentially teaching your body to clear lactic acid more efficiently while running fast. It requires discipline to not start too quickly and to maintain an active recovery pace during the floats, making it an excellent session for developing both speed and endurance.

Warm-Up: Begin with 15-20 minutes of easy jogging to warm up, followed by dynamic stretches and a few strides to prepare for the intense effort ahead.

Cool Down: After completing the workout, a 10-20 minute easy jog will help your muscles start the recovery process.

Location: A track is ideal for measuring distances accurately, but a treadmill or a flat, uninterrupted road or path works too. If you’re not on a track, use a GPS watch to keep track of your distances.

Timing: This workout can be a staple in your routine year-round, adaptable to where you are in your training cycle. Regularly incorporating Deek’s Quarters helps gauge your fitness level and progress.

Pacing: The key to Deek’s Quarters is pacing. The 400m sprints should be fast but manageable, ensuring you don’t exhaust yourself too early in the workout. The 200m floats are crucial for recovery but should be kept at a lively pace to maximise the session’s benefits.

Consistency: Aim for consistent effort across all intervals. As you repeat this workout over time, try to maintain or slightly improve your pace for the 400m sprints and the recovery floats.

The Deek’s Quarters workout offers a balanced challenge of speed and recovery management, making it an excellent choice for runners looking to enhance their performance across a range of distances. By following Rob De Castella’s example, you embrace a session that tests your limits and teaches valuable pacing and recovery techniques. Incorporate Deek’s Quarters into your training regimen to experience the benefits of this iconic workout, joining countless runners who have improved their speed, endurance, and racing tactics through this simple yet effective session.