Tuesday Training – 28 November 2017

Tuesday Speed Work – last block of 4 of “Short Reps” – repeat of 1st one on 7th Nov
200m & 400m Reps……

Harrow Brook Ind Estate
Meet at Leisure Centre for 18:30

12.5 Mins of 200m reps, (30 sec rest between each rep).

5 mins rest

Followed by 12.5 mins of 400m reps (30 secs rest between each rep).

Aim for consistent pace per rep. Total session duration 30 mins.

Each rep to be done in a specified time, based upon your 5K PB time minus 1 min ….. as listed below: (go to the nearest full minute)

 5k Time [mins] / Run Times [secs]
    200m  400m
 15 00:33 01:05
 16 00:35 01:10
 17 00:37 01:14
 18 00:39 01:19
 19 00:41 01:23
 20 00:44 01:27
 21 00:46 01:32
 22 00:48 01:36
 23 00:50 01:40
 24 00:52 01:45
 25 00:55 01:49
 26 00:57 01:53
 27 00:59 01:58
 28 01:01 02:02
 29 01:03 02:07
 30 01:05 02:11

So, if your 5K PB is 20 mins, then your 200m and 400m rep times will be those listed above for a TARGET 5K PB of 19 mins.

Coach: Jon