Speed Development 21st November – 400 (60) 200 (30)

18 November 2024 - By Maxine Leech

This Thursday’s session will be 400m and 200m efforts as follows:
400m @ your 5k pace with 60 second recovery, then 200m @ slightly faster pace, with only 30 seconds recovery. We will repeat this for 30 minutes

Based on your 5k times your 400m & 200m times are as follows:
5k time 400m / 200m
18 minutes 1min 26s / 43s
19 minutes 1min 32s / 46s
20 minutes 1min 36 / 48s
21 minutes 1min 40s / 50s
22 minutes 1min 46s / 53s
23 minutes 1min 50s / 55s
24 minutes 1min 56s / 58s
25 minutes 2min 00s / 1min00s
26 minutes 2min 04s / 1min02s
27 minutes 2min 10s / 1min05s
28 minutes 2min 14s / 1min07s
29 minutes 2min 20s / 1min10s
30 minutes 2min 24s / 1min12s

The first 400m with a full minute recovery will for most, get you back to almost resting heart rate. Thereafter, the hard work and benefits come from all the subsequent 400m runs as they are all preceded by each 200m run with only 30 seconds recovery.
There will be a two minute break after the first 15 minutes.

The main aim is to keep the 400m runs consistent despite running the 200m with only 30 seconds recovery.

Please meet at 7:30pm the “Redrow” Wendon Avenue/Raven Drive, the ‘what3words’ for the location is ///forum.tones.tries

Please park considerately or consider parking at Aldi at the Haygreen Rd sports ground beforehand (/// found.gravel.swear)

Max and James