After the long intervals of last week we are dropping back to repeat 400s. This will be a chance to get a bit of speed into the legs but at the same time keeping the distance at higher tempo at 4800m. So the session is 12 x 400m with 200m recovery jog between the 400s. Ideally there should be a good bit of intensity to these sessions. The effort should be spread evenly across the 12 iterations, so from a RPE (Perceived Effort) point of view you should almost feel that you are cruising (at speed) over the first third of the session, in the next 4 iterations you should feel like getting into a bit of work maintaining the pace and over the last 4 digging deep to hold the effort.
Session
Easy warm up jog
Dynamic stretch
Strides
12 x 400m with 200m easy recovery jog
Cool down
We have the usual meeting arrangements, the session starts at 6:30pm sharp with about an 800m easy warm up, most people have been arriving a bit earlier and doing a longer warm up but this is entirely up to each individual.
Just for information most people who drive to the session have been parking on the road outside but there is parking space over by the dressing rooms. Also there is access to the dressing rooms, showers and toilets for everyone taking park if required.
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