Tuesday Training – 27 Feb

We are finishing the “Short Reps” block by repeating the first session.. Sunnyside

Meet at Leisure Centre for 6.35pm prompt leave, or Sunnyside for 6:50pm prompt start.

Dynamic Warm up, followed by 400m / 100m Compound Sets. Stretching session as part of cool down – 30 mins of running fun. ?

Run 400 meters at 5K race pace then speed up to sprint pace for 100m with no recovery between the set components

Pace :
400 meters at 5K race pace, 100 meters at sprint pace

Recovery :
No recovery between the 400 meter and 100 meter components. 1 to 1:30 minutes of passive recovery between each compound set

• Compound sets are more advanced workouts that are made up of two different distances and/or paces that you perform with no recovery.

• You would take some recovery between each set, but no recovery between the components of each set.

• Compound sets are very good race specific interval training workouts. This first compound set is a more advanced version of the 500 meter repeats that adds in a fast finish.

• This interval training session is great for building a finishing kick.

Coach: John