Thursday Session 20/10 – 400’s with reducing recoveries

18 October 2016 - By David Jobling

Our scheduled session this Thursday is 400m repetitions with reducing recoveries based on race pace.

A session for all, maybe not those doing the Chelmsford Marathon on Sunday, we’ll meet at Witham Leisure Centre at 1930 and we should get away by 1945 following our briefing and head towards the 400m loop (its bang on 400, trust me!!!) we use regularly at Eastways where we can meet any headed straight there.

The session structure is one we have used before, so after warm up and drills we’ll get into small groups and kick off with 4 x 400m with reducing recoveries of 60 seconds, 40 seconds and 20 seconds between each 400 and then a 2 minute recovery after the last of the 4 before doing the block of 4 all over again, another twice. So we’ll run 12 400s max or as much as many as we can in 30 minutes.

Recoveries will be standing/moving around and we should aim to base our pace at just under 5k race time. If you don’t know what your 5k time is or might be, don’t worry just pace yourself a bit quicker than your normal Tuesday group pace or at “sub chatter pace” – I’ll have guide pace charts on Thursday.

Please bring a stopwatch or timer with you if you can to help you with the session, or even have a go programming it into your Garmin or other device.

We’ll have somewhere to place drinks or any items you may wish to discard before or put on after the session to keep warm – the weather peeps do say it will be getting cooler as the week goes on so good idea to be able to layer up after the session.

Alex and I look forward to meeting up with everyone Thursday. DJ