Reverse Mixed Distance
This week we are going to do the mixed distance set, of 400s, 800s and 1600m but this time doing the set in reverse with a different objective. This week the set will start with the 1600m with everyone noting their pace. So if you run 6 minutes for the 1600m your pace to the 1600m is 1m30s per 400m. Across the rest of the session I will be looking for a 2s per 400m increase in pace for each 400m (increased pace equals reduced time). For the runner who does the 1600m in 6 minutes, 1m30s per 400m, now should be doing their 2 x 800m in 2m56s and then each of their 4 x 400m in 1m26s per 400m
Session
Easy warm up
Dynamic Stretch
Strides
1600m strong pace, note time 500m easy recovery jog
2 x 800m at 2s per lap faster than the 1600m pace
4 x 400m at 4s per lap faster than the 1600m pace, easy 200m recovery jog
Cool down
Usual arrangements for the session. We begin at 7:00pm sharp on the Sonia O’Sullivan Track in the UCC Sports Complex on the Mardyke. There is no parking inside the complex for participants but there are changing, shower and toilet facilities in the pavilion adjacent to the track. For anyone who wants a longer warm up, there is no booking immediately before ours on the track so it is free. Wear your Garmin/stopwatch if you have one.
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