Thursday Efforts – 400m at Eastways

28 January 2020 - By James Crisp

Our scheduled session this Thursday is 400m repetitions at Eastways.

Meet please Witham Leisure Centre 1930 to get away by 1945.

The session plan, after our warm up run and drills, is to run 400m efforts with recoveries in one direction for 15 minutes then, after a longer half time break, 15minutes the other way.

With weekend events in mind, the suggestion is to take 1 minute recovery between each 400 with a 3 minutes half time break after the first 15 minutes and before the second block.

So depending on where peeps are starting or finishing their 400s, the session including half time break should last just over 30 minutes.

We’ll also have some technical points to focus on which will be discussed at the briefing.

A sports watch or timer may help you and perhaps others around you with the session and we’ll help where we can!

If programming the session into your sports watch device, you may wish to select 5 or 6 repetitions for each half. Or alternatively, you can run each rep and then press the lap button if your watch has one to record the effort and the recovery.

Pacing, ideally, should be under equivalent 5k race pace time for 400m – although you may want to take your foot off the gas a bit if you’re planning to run on Sunday at the Great Bentley 1/2M.

Recoveries will be standing & moving around hopefully with a bit of brief chat as you recover each time.

While you’re doing the session we’ll have somewhere for those clothing layers, drinks whatever etc.

Penny and I look forward to meeting up with everyone Thursday.

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