Training Monday 30th March

A minor progression from last Monday. The objective is to gradually increase your conditioning towards the 10k pace that this session is to be completed at over a number of weeks and months.

1 x 800m, 30 second recovery, 6 x 400m with 30 second recovery. Warm up and cool down.

Please use whatever 400m circuit or route you have been using in previous weeks to get an accurate comparison of pace. As usual the pace or time to complete each rep should be consistent with previous weeks and also consistent between each rep. The 800m should take exactly twice as long as the 400m, i.e. run at the same pace, despite the U-turn for those using a 400m straight road for the session.

It would help greatly to see how well the reps are being paced if the "Auto Lap" function is switched off on your watch (particularly the more basic model of Garmin). Many of the Harriers have this auto lap set at 1 mile which means that the 400m splits are not recorded so there is no way of determining if they are being run consistently. Instead use the "Manual Laps" button to record the start and end of each rep and recovery (the lap button is the bottom right button on most Garmin watches; every time it is pressed, a split is recorded).

Alan