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8 x 400s & 200s

LOAD: 260

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 8

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 8

2km CD @ Easy Pace (RPE: 3)

A really good session where you can work on your speed and form. Important that you are going quicker than your current 5k pace to make gains.

You’re welcome šŸ˜‰ We’ll all being doing this session this week.

simon-linklater

Coach Simon

FEEDBACK

9

ENJOYMENT

9

RPE

PACE

It was warm, it was hard work and in all honesty I didnā€™t enjoy it until I finished that last 400. That was the moment when I said to myself ā€œyes, Iā€™ve done it and Iā€™ve done the best I couldā€ I cocked up on the 400s when I didnā€™t stop my watch between the first two reps but on my moving time I reckon I averaged 1.47 per rep which Iā€™m pretty chuffed with. The 200s came out at an average of 46.5 which if correct was just about spot on. As for the last 400, Iā€™m not sure how I managed it and suprised myself at being able to do it on the end of that session but I did and am well happy. As always stride length all round could have been better but Iā€™m getting there slowly on that one.
Andy Alabaster
Firstly, brilliant session Andy, and that last lap was amazing. 1:32 is so quick. Pretty much my target for the 400s I was doing. There’s no getting away from the fact these sessions can be tough with the effort high, and I suppose my question would be, what’s your mindset whilst doing the reps? What are you thinking about? The natural thoughts are negative ones, such as “why am I doing this?” or “this is just really hard”. But if we can switch them and be more mindful of our moment and form, I really feel like it helps. Some of things in my head during my own session where “I’m as light as a feather, floating around the track” or “relax, release the tension” to “run tall, and light contact”. I also get competitive with myself. That’s where the target times come in. If I miss my target by a second I’m disappointed, that’s a loss for me and it’s fires me up to try harder on the next one. That’s why you’ll see me keeping tab of my splits. The mind is such a powerful weapon for us runners.
simon-linklater

Coach Simon