Wednesday Track Session September 22nd

This will be the second last week on the track for this season, there will be a few weeks of a short break and we will start the autumn/winter sessions towards the end of October. We will do the mixed distance session this week and have the last 5000m time trial for the last week.

The mixed session is 4 x 400m, 2 x 800m and 1 x 1600 for those of you who paid attention during big sums in primary school you will see that each block is 1600m long. The object is to run the same PACE for each block. This will mean that the 400s will feel relatively comfortable, a bit of work over the 800s and hard on the 1600m. So if you run 90s for the 400s you should run 3:00 minutes for the 800s and 6:00 minutes for the 1600m. The usual error is to run too quickly for the 400s and then not be able to hold the pace for the 1600. Best way to check pace you should be running is to look at your last set of 1600s and work backwards while looking for some improvement.

Usual arrangements, meet at the Pavilion, head into the track when St Finbarr’s are finished at 7:00pm. Restrictions for outdoor training have been lifted but we still need to be sensible, keep reasonable distances apart etc.


Easy couple of laps to warm up

Dynamic stretch


4 x 400m with 200m recovery jog

2 x 800m with 400m recovery jog

1 x 1600m

Cool down