Harry, probably in error repeated last week’s session in the run programme for this week, so for a bit of variety we can use one from a couple of weeks earlier. The main set is 4 x 800m with three 400m between the 8s. The 800m are run at 5km race pace and the 400m at 3km pace. Usual format for the evening easy jog to start, dynamic stretch set and 6 x 60m strides then into the main set, easy jog to cool down. Focus again for this week should be for everyone to be even over the set, whatever your individual pace try to hold the time for each distance the same across the set. Some nice groups formed at a variety of pace time last week. Also try to keep the recovery at a jog, minimal/no walking.
15 mins easy
800m, 400m, 800m, 400m, 800m, 400m, 800m, all w. 200m jog between.
400s at 3k pace, 800s @5k pace
15 mins easy.
Meet at the usual time of 7:00pm on the UCC Track on the Mardyke, ready to run