400s/200s – Thursday 27/3 Session

25 March 2025 - By David Jobling

400s/200s is our Thursday session this week.

We’ll be using the “Redrow” 600m loop – meet junction Porter Way/Raven Drive  location and loop screenshot below (///daisy.dish.empire).

7.30 meet please as usual warmed up and ready at the session location.

Please park considerately nearby or why not park near or behind Aldi at the Haygreen Rd sports ground beforehand  (/// found.gravel.swear) and jog over as your warm up?

So the session structure really is quite simple – its run a 400m effort then walk/jog or jog for 200m and repeat. We’ll keep that going for 30-35 minutes with a 2 minute break somewhere in the mix so athletes may complete say 10-14 sets of 400s/200s.

All other information will be available on Thursday altho if taking on the session solo & virtually then please drop me a PM or leave  a message below if you’re after any further details or have any questions.

It’s not necessary to have the structure set up on Garmin as the loop is exactly 600m with conveniently located points at the key 400 & 200 (ish) spots so the lap button will log the intervals for looksee later.

However if you do want to go hands free and auto pilot via Garmin, then you could set something up like the below (or whatever your goal number of 400s/200s may be) and simply skip to the next step as you need to as the session progresses and simply end your workout manually when we finally stop or you’ve completed your cool down.

The below is also the structure that those of you signed up for the Final Surge link will receive automatically on your Garmin.

Sasha and I look forward to meeting up with everyone on Thursday.