Thursday 18th June Speed Development – 1600/800/400 (HPO)

16 June 2020 - By Scott Darney

This weeks session is an adapted and simplified track session that I tested out last year on a few unsuspecting members.  We will again have various options based on our broad range of runners at the club.

The name I have given this workout is the HPO which stands for “Half Plus One”. This is because after each set the aim is to half the distance and add a rep (or 2 for some) to the next set.

The session is:

  • 1-2 x 1600m at Tempo (Lactate) pace with 2 mins resting recovery
  • 2-3 x 800m at 10k pace with 90 secs resting recovery
  • 3-4 x 400m at 5k pace with 60 secs resting recovery

You will complete all of your 1600m reps before moving on to complete all your 800m reps and then finish on your 400m reps.

The distance options are below, starting as usual with the typical session we would run on a Thursday evening:

Option 1:
1 x 1600
2 x 800
3 x 400
Total distace 2.75 miles

Option 2:
1 x 1600
2 x 800
4 x 400
Total distance 3.0 miles

Option 3:
2 x 1600
3 x 800
4 x 400
Total distance 4.5 miles

The usual rules apply to this weeks workout:

1. please adhere to current social distancing guidelines by sticking to group of 6 people or less and maintaining the 2 metre rule.
2. start each session with a 1-2 mile warm up jog and finish with the same.
3. if it takes you a little while to warm up then start slower than desired pace and not faster!

Thanks and look forward to your feedback on the facebook page and in the comments below.


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