Hoping to keep the great numbers going since we have gone back to the UCC track We are doing a mixed set this week, we have this one a few time before but it is a very good for re-establishing proper pacing. It is also a set that has a tendency to lull people into a false sense that it is an easy session, it’s not! The idea is to set a pace over the 400s that can be maintained across the 800s and the 1600m.
Session
Easy warm up
Dynamic stretch
Strides
4 x 400m at a sustainable pace with 200m easy recovery
2 x 800m with 400m easy recovery
1 x 1600m at the same pace as the 400s
The idea is straight forward enough, as an example if you run the 400s at 90s, you should be running the 800s at 3min and the 1600m at 6min. If you pace yourself correctly you should you are cruising (not easy) starting to work in the 800s and digging deeper for the 1600m.
Usual arrangements, the session starts at 6:00pm sharp. At the moment it seems like there is no track booking for the hour before us so if people want to come early and do a longer warm up, that should be fine. There is no parking available inside the Mardyke complex. There are dressing rooms and toilet facilities available in the Pavilion.
Just as an aside, for any club members who have not yet received the club gift towel, I will have some with me in the car so let me know at the start or end of the session and I’ll get you one.
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