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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.

I really like this session on race week as it’s fairly light in volume and you can run faster than target pace.

simon-linklater

Coach Simon

FEEDBACK

5

ENJOYMENT

9

RPE

5:14/km and 5:18/km

PACE

Done. That one was tough. First track session in this plan and really felt it! Times 400s: Target 2:05. Actuals: 2:08, 2:05, 2:01, 2:01, 2:09, 2:08, 2:05 and 2:12 200s: Target 0:55: Actuals: 1:11 (but was 215m!) 1:03, 1:08, 1:04, 1:02, 1:04, 1:03, 1 Felt all of it after the 400s so the 200s were just complete, so okay with the time on that basis.
Rebecca Richardson
That’s cool!! We can’t be on top of our game 52 weeks of the year. And to be honest we don’t want to be. That’s why we structure training in blocks, so we can peak at the end, then take a backward step before leaping forward again. But having that awareness that you’re not quite at your best right now, helps prevent any negative response, when you don’t quite hit your splits. I didn’t hit my 200 targets either, but you know what, it was fun running with you guys in the park, and that’s what matters the most. Well done Rebecca.
simon-linklater

Coach Simon