Session #2 Quarters

9 January 2014 The Long Run

This is a common session for anyone that races 1,500m to a marathon. The athletes at the shorter end of the spectrum benefit from the speed endurance and should run the efforts faster and the recoveries slower, and those from the marathon side will enjoy the speed element and can push the floats along.

Session: 8 x 400m with 200m float recovery
Total Distance: 4.8km

Efforts should be just under 5,000m race pace and recoveries at half marathon race pace. For example a 14:30min 5,000m runner would run 68sec for the reps and 40sec in the floats (Approx. 14:25min total). A 20min 5,000m runner would do roughly 1:35min reps and 60sec floats (Approx total 20:40mins)

PACE GUIDE: