Track: 400m with 100m recoveries (30 mins)

This speedwork session will be efforts of 400m, with 100m recovery jog/walk in between each effort. We will time the session at 30 minutes, so do as many efforts as you can during that time.

You should aim to run the efforts at your “repetition” pace, which is about 30 seconds per mile faster than your 5K pace - you can calculate an accurate value at http://runsmartproject.com/calculator/. The session is aimed at improving your running efficiency and leg strength.

We will start the formal session at 7:00pm with some dynamic stretches - do a couple of warm up laps if you're ready before this. We will then do the main session. Afterwards, we will do a couple of easy laps to cool down and then some static stretching.

For more information about our speedwork sessions and the Manchester Regional Athletics Arena (cost, travel, parking, etc.), see https://www.manyharrier.co.uk/speedwork-sessions

• Chris M
  Organizer
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