Saturday’s track session – Braintree 9am

24 August 2017 - By Steve Hennings

It was great to see another 12 of you last Saturday.

This week will be time based and will consist of two 20 minute Blocks with a 3 minute refreshment break in the middle.

The objective of these is to increase base core speed by encouraging those red blood cells carrying the oxygen to undertake this work more efficiently and so run quicker.

The first Block will consist of 400’s with a 1 minute standing recovery. The speed element should be slightly faster than 5k pace or at a pace where you struggle to talk, with conversation at best a couple of words. Certainly not a sprint.

Then enjoy the 3-minute refreshment break!

Block 2 will be sets of 4x400m with standing, reducing recoveries of 60, 45 & 30 secs. There will be a 2-minute recovery between each set. These are to be run at 5k pace (so a little slower than Block 1)

I will use a whistle at the end of each time segment.

I will bring along a Pacing chart to give you an indication of the time you should take for each lap, and have posted it at the bottom of this page as well.

As was demonstrated last week these sessions are suitable for everyone who has been a member for a while, or recently graduated from Becky’s first Intro to Club Running group; and as ever it will be good to see new faces.

Please bring some refreshment and a change of kit and report to reception to pay the £2.95 unless you are a Fusion member then its free.

With the usual 2 laps of the track warm up and down plus drills and statics the session will last around 1 hour. For anyone requiring a longer warm-up, we’ll be at the track from around 8:30 checking everything is ok.

Weather looks good for Saturday with light winds, cloud (although quite humid) and I look forward to seeing you then.

 

5k Time	400m
00:18:00	00:01:26
00:18:30	00:01:29
00:19:00	00:01:31
00:19:30	00:01:34
00:20:00	00:01:36
00:20:30	00:01:38
00:21:00	00:01:41
00:21:30	00:01:43
00:22:00	00:01:46
00:22:30	00:01:48
00:23:00	00:01:50
00:23:30	00:01:53
00:24:00	00:01:55
00:24:30	00:01:58
00:25:00	00:02:00
00:25:30	00:02:02
00:26:00	00:02:05
00:26:30	00:02:07
00:27:00	00:02:10
00:27:30	00:02:12
00:28:00	00:02:14
00:28:30	00:02:17
00:29:00	00:02:19
00:29:30	00:02:22
00:30:00	00:02:24