Track Session Wednesday June 25th

Aerial_trackThe track session this week is more straightforward than last week’s.  Main set is 3 sets of 4 x 400m.  There is a pace challenge however.  Each set is to be run with each 400m 2 sec faster than the 400s in the previous set.  That will probably convert to STEADY, TEMPO, HARD in actual effort. Last week was a big competition weekend with members in Dunmore East, Monkstown and  Sneem.  Quite a few will be heading off to the National Olympic Distance championships at Hell of the West in Kilkee, so again individuals need to balance recovery and race preparation.  Wednesday should be ok to do some pace work before a race on Saturday, but maybe not the full 3 x 4 x 400m if you are racing.

Meet at the usual time 7:00pm at the Sonia O’Sullivan Track (UCC) on the Mardyke

Warm-Up

10-12 minute jog

Dynamic Stretch

6 x 60m strides

Main set 

3 x (4 x 400m) descending time, 2 sec/400m per set. 200m easy jog recovery

Cool-Down

10-12min Jog