Speed session for this week.

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

Then

Speed session –  6 x (400m effort / 200m slow jog / 200m effort / 200m slow jog)

Run the 400m efforts at the pace shown in column 3 below and for the fast 200m effort try and run them slightly quicker. For example, if you are doing the 400’s in 80 secs, try and run the 200’s in 38/39 secs. If you are using HR then you should build into zone 3 as you work through the session.

5k10kPace per 400m
   
0:30:401:03:4602:12
0:29:511:02:0302:09
0:29:051:00:2602:06
0:28:210:58:5402:03
0:27:390:57:2602:00
0:27:000:56:0301:57
0:26:220:54:4401:54
0:25:460:53:2901:51
0:25:120:52:1701:48
0:24:390:51:0901:46
0:24:080:50:0301:44
0:23:380:49:0101:42
0:23:090:48:0101:40
0:22:410:47:0401:38
0:22:150:46:0901:36
0:21:500:45:1601:34
0:21:250:44:2501:32
0:21:020:43:3601:30
0:20:390:42:5001:29
0:20:180:42:0401:28
0:19:570:41:2101:27
0:19:360:40:3901:26
0:19:170:39:5901:25
0:18:580:39:2001:24
0:18:400:38:4201:22
0:18:220:38:0601:21
0:18:050:37:3101:20
0:17:490:36:5701:19
0:17:330:36:2401:17
0:17:170:35:5201:16
0:17:030:35:2201:15
0:16:480:34:5201:14
0:16:340:34:2301:13
0:16:200:33:5501:12
0:16:070:33:2801:11
0:15:540:33:0101:10

Slow jog the 200m recoveries to ensure you are ready to attack the efforts – focusing on good technique for the 400’s and 200’s.

Aim for consistent times throughout the session – when referring to the pace table it’s important to train at the level you are at NOW and not where you want to be.

Finish with 5 to 10 mins running as a warm-down.

Let Matt know if you have any questions.