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

Speed Development Session
    • 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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