|Date:||05 Jun 2006|
Time to pick up the speed for the last four sessions on the ‘old’ Ifley Rd track surface. These reps are aimed at building up the physiology in your muscles to help you build speed and in contrast to most of our previous sessions, I suggest that you take a reasonable amount of recovery between reps and then also in some sessions, a little bit more between sets. This will allow your muscles to get maximal benefit from the session by fully recovering between efforts so that the next set can be run properly.
Warning: fast sessions like these are very tough on the muscles; even though you are not running very far (in distance) your muscles will come under a high stress load. Each rep should be run in as relaxed and smooth way as possible; if you are straining then your moving too fast and avoid trying to keep the pace by over-striding; rather, try to increase your cadence. Take care and do not continue a session if you have any tightness or feel any discomfort. Make sure you are fully hydrated before and during the session (it’s easy to drive home from work in a hot car and forget to drink).
You must be warmed-up thoroughly to do these sessions. Start each session with usual warm-up and strides and then do a 400m sustained faster-paced warm-up run, building to the pace you will do in the 400 m over the final 50m. At the en dof each session, do at least 1 lap gentle jogging, one lap slightly faster and then finish with one lap gentle running.
With regard the number of reps in each session, this should be proportionate to your weekly mileage. For each session, I’ve suggested a range of reps to do for the group Eg 8-12, choose a number to do based upon your experience, weekly mileage and your planned training load for that week. New and in experienced runners and those doing less than 25 miles a week should not exceed the lower number. In all cases, you are not aiming to run as fast a possible, but as consistently as possible, so all reps should be roughly the same time and your last final rep as ‘good’ as your first.
Finally, the move to Marston Ferry Road whilst the track surface is replaced will happen from the beginning of July onwards.
June 6th: 8-12 x 400m @ 1500m pace. 90 secs recovery between reps
June 13th: 3-4 x (400m, 300m, 200m (60secs jog recovery between each)), 4 mins between sets. The 400m is at 1500m pace, the 300 and 200 are each at a slightly faster pace ( a few seconds) that you can sustain in the set).
June 20th 3-4 x (3 x 300m/ 2 mins) 3 mins between sets
June 27th 8-12 x 400m @ 1500m pace. 90 secs recovery between reps