Week three of the track sessions and we will have a mixed session of 400s, 800s and one 1600. This is as much a pacing exercise as it is a hard track session. We will start with 4 x 400m, then 2 x 800m and a single 1600m. The idea is to run exactly the same pace for every 400 of the session. So for example if you run your 4 x 400m at a pace of 90s for each 400m, the 800m should be run at 3:00m and the 1600m at 6:00m. Most people start out too quickly for the 400m and then can’t hold the pace for the 800s and the 1600m. Don’t go too easy either, the final 1600m should be hard work to hold the pace.
Usual meeting arrangements, meet before 7:00pm at the pavilion in the UCC sports grounds on the Mardyke. Wait outside the fence until St Finbarr’s are finished their session. There is very little parking allowed inside the grounds but there is some on street parking and there is a carpark at the city end of the Straight Road just a short jog away. Register here on Eventbrite for the main track session.
Session
Easy warm up
Dynamic Stretch
Strides
4 x 400m with 200m easy recovery jog
2 x 800m with 400m easy recovery jog
1 x 1600m
Cool down
Noel O’Regan will continue with the “New to Track” session at the same time. Register here for the NtT.
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