Slight change to the format this week in that we will be doing a mixed distance set. It may seem easy at the start but by the end if you have paced the set correctly you will be working hard, So as well as being a good speed session it is also an exercise in pacing. The session starts with 400m repeats and finishes with a 1600m interval. The idea is to set a pace during the 400s that you can hold during the 1600m. So if you run 90s for the 4 x 400m you should be aiming to run 6:00min for the 1600m, it is not as easy as it sounds, usually the biggest mistake is that people go too fast over the 400s and can’t sustain the pace over the 800s and 1600m
Session
Easy warm up
Dynamic stretch
Strides
4 x 400m with 200m easy recovery jog (the 400m sets the pace for the rest of the session}
2 x 800m with 400m easy recovery
1600m
Cool down
Usual meeting arrangements, the session starts at 6:30pm sharp in the first field of the UCC Playing Fields (The Farm) on the Curraheen Road. As mentioned previously some people have been arriving early and getting in a slightly longer warm up run, up to each individual how much they want to do but there will be a warm up as part of the session. A lot of cars park on the road outside the main entrance but the gates will open and there is car parking over by the dressing rooms. The dressing rooms are open and available there are also toilet facilities.
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