Tuesday Training – 7 Nov

Tuesday Speed Work – 1st of block of 4 of “Short Reps”
200m & 400m Reps……Butt Lane
Meet at Leisure Centre for 6.30pm leave or corner of Butt Lane / Leicester Road for 6.45pm Start.
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.

This session will then be followed by a stretching session run by Rebecca Gould, starting prompt at 7.45pm in the meeting room at the Leisure Centre. If you have a foam roller bring one along with you.

Coach: Paul