Thursday's session is back at Langlands Place for 400m reps, keeping us in touch with faster pace running in the midst of a strength/endurance phase of training through the winter. Hopefully the weather reads this blog post too.
The session is the 12 x 400m at 5k pace with 1-minute stand/jog on the spot recoveries. If the wind is strong, then try to be consistent on all the wind assisted reps and consistent (but slower) on the reps into the wind. If there is minimal wind, then aim to be consistent across all reps. Do not be over ambitious with the pace. You have done the session correctly if you run it at your current 5k pace and finish with something in reserve. If you finish all the reps as if you have raced a 5k, you have gone too fast; breaking the distance down into reps with recoveries should feel much easier than a race, the aim being to finish not so tired that you can't train the next day.
As a reminder the 400m time for a range of 5k times is as follows:
Alan
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