Mini Speed Session

Week - 2k
Month - 50k
YTD - 50k


I did say I was having a rest day today however my legs felt so damn good I thought I might as well take advantage of it.

I headed down to the local grass track for a plan that included 1 x 800, 3 x 400m, 3 x 200m and 2 x 100m reps around 5pm. The weather was still a little warm with a stiff westerly breeze meaning that the back straight would be rather hard.

I hopped off the push bike bike and began my warm up, only to find that the legs that felt great all day walking around felt absolutely disguisting when I attempted to jog. I persisted for sometime with the jogging and stretching which helped a bit, well good enough to begin the session.

My aim was to run quite solid and considering I have a 3k TT coming up I decided on a pace about a minute quicker than my PB. This calculated out to be 9.30 pace (1.16 per 400m).

I had also decided for the recoveries that I would double the time it had taken me to run the previous rep before tackling the next which seemed to work well.

I did cut the session short however as I was getting a bit tight in the calves especially after yesterdays run so I dropped 1 x 400 and cut out the 100m reps entirely.

Overall I felt pretty good, it wasn't an overly difficult session due to the longer recovery times but it did achieved what I wanted.

The rep times were;
800m - 2.29
400m - 1.11
400m - 1.14
200m - 32 secs
200m - 32 secs
200m - 30 secs

As you can see I do need to work on pacing, however for the 200m reps I decided on running them at a quicker pace just to get a little more from the session.