Thursday 2nd July Speed Development – 4×400/1-2m/4×400

30 June 2020 - By Scott Darney

With Race 2 complete it’s back to work on improving your 5k time for Race 3 in July.

The first session back will be another new session which is a mix of short efforts and one long effort and as usual there will be more than 1 option.

The session is as follows starting with the standard Thursday session:

Option 1

4 x 400m / 1min resting recovery after each rep
1 mile Marathon Pace / 1min resting recovery
4 x 400m / 1 min resting recovery after each rep
Total work: 3 miles

Option 2

4 x 400m / 1min resting recovery after each rep
1.5 mile Marathon Pace / 1:30min resting recovery
4 x 400m / 1 min resting recovery after each rep
Total work: 3.5 miles

Option 3

4 x 400m / 1min resting recovery after each rep
2 mile Marathon Pace / 2min resting recovery
4 x 400m / 1 min resting recovery after each rep
Total work: 4 miles

Feel free to use the McMillan pace guide here:  McMillan Training Pace Calculator

The target pace for the 400m efforts is 5k but feel free to start conservative and build up to 5k pace.  You may find the 2nd set of 400s you are warmed up and it’s easier to hit pace so don’t e disheartened if you’re not quite there on the 1st set.

The target pace for the longer middle section is Marathon pace however, another option to make this session slightly tougher is to run this section at tempo pace.  My recommendation if you are thinking about running this faster than marathon pace is to start at marathon pace and progress down to Tempo.

As always you should ensure that you perform a gentle jog of 1-2 miles before and after the session and include a pre-session warm-up and post session stretching.

Any questions feel free to ask.

Thanks,

Scott

 

 

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