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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

Really enjoyed this and worked hard. Managed 7 reps of each one. Average pace for the 400m was between 7:50 and 8. Average pace of the 200m was 7:11 – 7:30. Great session.
Sue Wilkinson
Excellent work Sue. It is a favourite session of mine and nice to do it with the group. Really great pacing and glad you enjoyed it. Just a quick note about your “slow” comments. That was a particularly fast group last night as we were missing some regulars like Sue M, Lou M and Mark. But it’s important just to remind yourself when training with the team you’re running with a select group of individuals who are all driven to improve their running. If for example you did a session like this with the normal members of HRs you’d be faster than the majority of them. The average 5k time for women is said to be 38 minutes. Always good to remember that.
simon-linklater

Coach Simon