As mentioned last week, we are now starting to shorten the reps back down to 400's and to pick the rep pace up to 5k pace to target the Scally. The hard work for the National XC has been done over the winter months and these shorter, faster rep sessions will bring us to good, recovered race form for the National, for those that are doing it.
The session is 12 x 400m at 5k pace with 1 minute recoveries. The time/400m is only marginally quicker per 400m than your 10k pace, so don't go crazy with the speed. Consistent, precise times/400m is the aim of the session. If you can't sustain the same pace throughout, then your expectation for the Scally in a few weeks is too high. The pace/400m for different 5k times is as follows:
Alan
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