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4x(4x400m)
Fast group:
4 times 400m, on 1m45 (15 - 30 sec rest) and repeat it 4 times, with 3 minutes between sets at 5km pace if racing at weekend, faster if not
Slower group:
will do similar, but do 4 sets of 3 times 400m on 2m15
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5x800m - a combination of speed and endurance set
For the fast group
5 times 800m on 4 mins turnaround - at 5km pace or slower
then
5 times 400m on 4 mins turnaround (so LOADS MORE REST!!!), but at 1500 - 3km pace. i.e 5 - 10 secs per 400m FASTER than the 800'S
For the slower group similar session, but only 4 sets of each and longer turnarounds (similar rest)
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5 times 1km with a slight twist
number 1 - run 1km - fast
number 2 - run 800m fast, 15 secs rest run 200m fast
number 3 - run 600m fast, 15 secs rest run 200m fast, 15 secs rest run 200m fast
number 4 run 400m fast, 15 secs rest run 200m fast, 15 secs rest run 200m fast, 15 secs rest run 200m fast
number 5 - run 5 times 200m fast with 15 secs rest
Have a long rest between each 1000m
This is a session where you can really push and maintain speed whne getting tired!!! .......... excellent for the end of races!!!!
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600m reps - post-race session
8 times 600m at race pace on 4mins 30 for fast group (7 times on 5 mins for slower group)
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400m reps
faster group - 16 times 400m on 2 mins
slower group 14 times 400 on 2mins 15
Pace should be at 10k pace if taking it comfortably, 5 km pace if feeiling good
and 3km pace if wanting to bury yourself!!!
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800m reps
faster group - 8 times 800m on 5 mins
slower group 6 times 800 on 6mins 30
Pace should be at 5k pace if taking it comfortably or racing, 3k pace if you are feeling good
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