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8 x 400s & 200s

LOAD: 28

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.

Hopefully you can join the Tuesday morning gang. Not sure yet if we have access to the track again.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

🙄 Just a fraction slow

PACE

Early morning diarrhoea made me wonder if I’d be up to an effort session but after the school walk I jogged to track in pleasant cool conditions and felt ok, especially after half of the 8×400 mtrs were complete. I did however bear in mind coach’s reminder to go quicker than my 5km pace as a baseline and this made me take a cautious approach – speed was around 5:30 min per km. I upped this to 4:30 mpk for the 200s and I know I’ll be able to go a lot faster when fully fit. This turned out to be a most enjoyable session.
Sarah Marzaioli
I find my bowels know when I am running these days and can be particularly loose in the morning to clear out my system, especially on race day. I’m glad you were able to run and enjoy the session and it’s sensible at the moment to keep those paces in check a little. Sounds like it was fun though and it’s great to have this variety in your training. Excellent running Sarah.
simon-linklater

Coach Simon