Thursdays SD Session – 400s with reducing recoveries

30 November 2021 - By Bethany Shippey

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

A session for all, we’ll meet at Eastways at 1930 after our warm up jog around 1-2 miles and following our briefing, we’ll do our warm up exercises and then start the session using the 400m loop.

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”.

Please have a go programming it into your Garmin or other device to help you with the session but me and Sasha will be keeping an eye on the time for the recoveries as well.

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.

Sasha and I look forward to seeing you all there!