Back to the mixed distance session again this week. This may be the last time we do this sequence for a while, next iteration we will be doing 3 x 1600m. This week it will be 4 x 400m, 2 x 800m and 1 x 1600m all at the same pace. Hopefully everyone has been keeping some record of their times over the weeks. Remember this entire session is run at the pace you (expect) to run the 1600m. If you are hoping to run the 1600m in 6 minutes you will need to run the 800s in 3 min and the 400s in 90s. Look at the time you did the 1600m last time we did this session and try for a 5-10s improvement this time round.
Main Session
warm-up
Dynamic stretch
Strides
4 x 400m with 200m easy jog
2 x 800m with 400m recovery jog
1 x 1600m
Easy cool down
Noel will again take the New to Track session with a fairly demanding set
NtT Session
Warm up
Strides
1 x 800m
2 x 1600m
1 x 800m
Cool down
Follow the usual COVID precautions, register here on Eventbrite. Keep social distancing when meeting in advance of the session, enter the track by the small gate on the river side of the track when St Finbarr’s have finished. We will warm up in the registration groups, A, AA and NtT. Exit via the gate in the middle of the first straight before 8:00pm.
For those still doing the tempo sessions, the suggested session for this week is:
Tempo Set
Warm up
5 – 6 strides
4 x 4 minutes with 2 minute easy recovery jog
3 x 3 minutes with 90s recovery
Cool down
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