We are back on the 400m rep bus for a continuation of that journey. However, with the benefit of the 30 minute challenge last weekend, we have all had a reality check on where our 10k pace should be. This is the week to reassess the pace for the reps. Look back at your 30 minute SA challenge average pace and make that the new pace for this week's 10k pace reps. In all cases this will be slightly slower than you have been training at up till now.
The session is 7 x 400m with 30 seconds recovery x 2 sets with 2 minutes between sets. Note that the two minutes includes the 30 second recovery after the 7th rep of set 1.
The following video shows how to set up in Garmin Connect as a custom workout. Don't forget to click the transfer to watch icon as shown in the last step of the video and then to synch your watch with the phone app to finally transfer to the watch.
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