Anglo Celtic Plate, Perth Scotland. March 27 2011, John Byrne finishes 100k in style

Session details:

 

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

 

Then

 

Speed session –  12 x 400m off 75 secs recovery (use column 3 below and should be hitting HR zone 3)

Pace file:

1588071730141_Pace