Thursday Session(s) 19/3

17 March 2026 - By David Jobling

This week we have 2 sessions for you on Thursday so you can choose one or the other – we wouldn’t recommend doing both!

  1. Yasso 800s (especially for those on marathon plans but anyone can do)

OR

  1. 400 (60) 200 (30)

Both will be available via Final Surge (excluding WU & WD) so you can pick the one you want.

 

Meet 7:30pm warmed up and ready at the “Redrow” Porter Wy/Raven Drive, W3W location ///video.relay.feeds

Please be considerate when parking in the area – why not consider parking near the recreation ground on Haygreen Road behind Aldi and jogging over to our meeting point.

 

Structures:

1. Yasso 800sx8 (maximum) with 90 secs static/walk recoveries. See link for pacing:

https://marathonhandbook.com/yasso-800s/

Eg 3.00mins for 3hrs, 3.30mins for 3.30hrs,   4.00mins for 4hrs, 4.30 mins for 4.30hrs etc.

Duration 30-35 minutes athlete choice.

 

2. 400m (60 secs walk/jog recovery) and 200m (30 secs walk/jog recovery).

Pacing 400m @ 5k pace, 200m sub 5k.

Duration approx 30 -35 minutes.

2 minute manual pause at halfway.

 

All other information will be available on Thursday when we will also recap the above.

Beth & I look forward to meeting up with everyone on Thursday.

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