Track session this week, main set 400m repeats. Recommendation on the DTT programme is 6 x 400m, suggestion that those at the front of the group would easily manage 8 x 400m based on the previous sessions. Target speed is race pace (5km) 200m recovery. Usual time of 7:00pm at the UCC track on the Mardyke. For those who have not been making tempo or track sessions so far this would be a good place to jump in.
Session
Warm Up
15 minute easy running
Dynamic stretch
6 x 60m strides building pace through the last 3 (4-6)
Main Set
6 x 400m
or
8 x 400m
200m easy jog recovery
Cool Down
15 minute jog
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