Thursday Session 30/4

28 April 2026 - By David Jobling

Our Thursday session this week is a classic and traditional 400 metre repetitions structure.

7.30pm meet please at the top of Flemming Way, we’ll be using a section of the footpath between there and the Eastways railway bridge.

Parking is best on Eastways then jog over the railway bridge and turn right up the path.

This continues getting us used to running at speed & recovering, perfect timing with early summer races coming up and our very own John Roberts 5k series just over the horizon.

The workout is as follows and will be available to your device via FinalSurge, and as below Garmin screenshot – we’ll also be using a 400m measured section so you can go no tech even!

• It’s 400x4x3
• That’s 400m repetitions done in sets of 4 x 400.
• And 3 sets in total, so that’s 12 400s.
• 60 seconds standing recovery after each 400.
• 2 minutes standing rest/recovery after each set of 4.
• 2 minutes is instead of a 60 second recovery, not in addition.
• Same/level pacing for all the 400s, just over/around/under your anticipated 5k speed – so your choice – probably a bit quicker than Tuesday night social chatter pacing.

Please do usual warm up/warm down run, we’ll do usual before and after drills/stretches.

Sasha and I look forward to meeting up with everyone Thursday, hope you enjoy the session and also if doing virtually – as ever please drop me a mssg me if any Q’s. DJ