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6 x 400s & 200s

LOAD: 22

2km WU @ Easy Pace (RPE: 3)

400 Metres @ Target Pace (RPE: 8)
90 Seconds Recovery
x 6

200 Metres @ Target Pace (RPE: 9)
60 Seconds Recovery
x 6

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. Run tall and proud.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Good session and nice to run with Sue. Felt strong until last couple of 200m’s – although last lap was strong. Was trying to lengthen my stride which I think helped although I’m not sure how sustainable that is – I figure more ‘air’ time would be useful! Felt myself collapsing inwards as I got more tired so tried to re-adjust.
Philippa Windsor
Really well done Philippa and to stick with Sue was great as she’s probably a little ahead of you in terms of 5k times right now. That’s interesting you talk about “air time” as we were discussing that last week before the session. I said to the team when I did my 5K PB at the handicap race (here he goes talking about himself again) my ground contact time was 0.275s and I spent 33% of the time in the air. Which blew my mind. So how do we reach that point or improve upon it. It’s about reducing that Ground Contact Time. So lighter when we hit the surface, a bit more poppy (if that makes sense) off the ground. So ways to improve this are exercises like skipping or pogo jumps. Or even the ladder drills we did, where we are fast and light. Forcing an increase in stride length is risky as you might end up landing ahead of yourself which then works as a break and can creates more impact. Hopefully that makes sense but always happy to chat about these things. And glad to hear you are thinking about it when running.
simon-linklater

Coach Simon