Thursday 2nd February – Speed Development: 400/800/400s
30 January 2023 - By David Jobling
A new one for us – 400/800/400 repetitions x 3.
Meet Eastways 7.30 pm – junction Eastways/Black Croft Road CM8 3YN
Please do warm up jog/run 1-2 miles before.
The session is easiest set up as Garmin screenshot above but on the night just end your workout after the final 400 as below – give the Garmin last 2 minute rest a miss – and go straight to cool down & stretches.
Don’t worry if not programming into a device as our running loop is pretty much 400 and recoveries can be timed manually, Beth and I will do our best to assist with recovery/rest timing.
The actual structure is:
400m / 75 seconds recovery
800m / 75 seconds recovery
400m
2 minute rest
400m / 75 seconds recovery
800m /75 seconds recovery
400m
2 minute rest
400m / 75 seconds recovery
800m / 75 seconds recovery
400m
Pacing:
Do try to vary pacing for the 400s & 800s.
Slightly quicker for 400s than the 800s.
Alternate between sub 5k pace/5k pace or maybe 5k/sub 10k pace?
Run at paces you are comfortable with, quicker than “chatter” pace.
Recoveries:
Standing/chatting/moving around.
Let me know if you need any further info.
Please use sign up below so we can gauge numbers. Kerry and Karen
- Lisa Leader, Marshall
- Shane Ketteridge- Marshall
- Colsey
- Colsey – marshal
- Leanne Andrews Run
- Karen Flowers, Marshall
- Andrew Read – Marshall
- Angela Read, Marshall
- Sarah Naughton – Marshall
- Céline Marshall
- Beth Shippey- Marshall
- Fiona Collins – Run
- Wally-run
- Nadia – run
- Lucy _ run
- Clive Smith
- Damien and Luca Walsh (both to Marshall)
- James Montgomery – Marshall
- Steffan Doherty (Run)
- Geoff Reddin run
- Nick O’Hare
- Dawn Shilling – Run
- Maggie Mason Run
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