I will do a session similar to the one below a number of times across the summer. The concept is relatively simple hold the same pace across three different distances, but few people get it right. The session starts with 400s everyone should note their time for the 400 and then hold that over 800 and then 1600m. So if you run 90s for 400, you should run 3:00 for 800m and 6:00 for 1600m, the session is an exercise in pace as well as an interval session. The most common mistake is that people run the 400s too fast and cannot hold this over the 8s and 1600
Easy warm up jog
Dynamic stretch session
2 x 400m with 200m recovery jog
2 x 800m with 400m recovery
All intervals at the same pace
Easy cool down jog
Session starts at 7:00pm on the Sonia O’Sullivan track in the UCC Grounds on the Mardyke.