Active 800s at Eastways

26 September 2018 - By James Crisp

Our Thursday sesson this week will be our regular 800 metre efforts but with an active (moving) recovery. This session is designed to replicate a race effort more closely as your heart rate will take longer to drop in between your efforts. A great session if you have an upcoming race of 10k or longer.

The main session itself will consist of 30 minutes of 800m interval/repetition sessions at equal pacing with active recoveries at each end. Ideally consistent pacing should be ‘sub-5k’ and ‘sub-chatter’ pace and quicker than ‘Tuesday’ pace. The diagram below shows the usual 800m effort and then the recovery jog at each end. There is also pacing guidance based on your recent 5k times.

If you’re relatively new to our Thursday sessions then please feel free to jog half of your recovery and walk the second half to allow your body to recover before your next effort.

Pace Guidance

 

Please meet 1930 at Witham Leisure Centre for our session intro before heading off to Eastways for our easy warm up run, dynamic stretches & drills.

Running at sub 5k pace, technical skill focus will be on arm drive and arms not crossing centre line.

If anyone is tapering for a marathon or recovering from injury or time off please advise one of your coaching team and they can guide you on how to approach the session.

We will have a car at session base camp for you to leave items/drinks/layers during the session

Looking forward to meeting up for our session Thursday.

James & Tracey.