As we move towards a block of races in February and March, we take the heavy load off the legs (hill reps) and move back to running light and fast on the flat to bring everyone towards race fitness.
The session for Monday is 12 x 400m at slightly faster than 5k pace with 60 seconds recovery. The session is at Langlands Place using the 400m straight as usual. Assuming the weather is fairly calm, the aim is to be absolutely consistent on every rep to within a second of each other.
For pace guidance, those running:
18 minute 5k should aim for 1:24 per 400m
20 minute 5k should aim for 1:34 per 400m
22 minute 5k should aim for 1:43 per 400m
24 minute 5k should aim for 1:52 per 400m
26 minute 5k should aim for 2:00 per 400m
All of the above 400m times are a few seconds per 400m faster than the indicated 5k time.
For the warm-up and cool down, run up the Strathaven Rd and and then around to Sainsburys and up the hill to Langlands Place. If there are road works making that route impossible, take whatever safe route is available.
Alan
No comments:
Post a Comment