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10 x 400 Metre Reps

LOAD: 24

10 Mins WU @ Easy Pace (RPE:2)

400 metres @ Target Time (RPE: 9)
90 Seconds Recoveries
x 10

10 Mins WU @ Easy Pace (RPE:3)

400s are tough. Don’t push too hard, try to keep the lap times consistent. Run tall and stay relaxed. Let’s go!

Good to get some speed in the legs. If working to miles on the watch it’s 10 x 0.25. Personally I find sticking to the same loop or stretch works for me. But entirely up to you how you do this. You could add in a little bit of elevation if you wanted to make it a bit more challenging.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Felt ok on the warm up right legs pretty good and not really a concern, left leg not as good but only 3/10 on the discomfort scale. Got into the reps and realised its a bit harder going on the grass compared to a hard surface but dug in and hit just below target pace, legs were ok while doing the reps but the first couple of steps of each rep was the painful/discomfort bit after that they was ok. They felt a bit fatigued on the cool down but not awful and I did expect them to be a little pissed off after a short sharp session. Hopefully they will be ok tomorrow and ready to go again Thursday.
Stephen Gates
Sounds ok based on what you’ve said and hopefully the lower volume and fact you were on the grass will help. But really well done Steve, super consistent with the splits and really quick still. Not many people smashing out 71 second laps, even on the track, let alone the grass.
simon-linklater

Coach Simon